Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 MIN TRICEP STRETCH (ES)
20 OVER AND BACKS
1 MIN FRONT RACK HOLD BOTTOM OF SQUAT
CONDITIONING
50 MOUNTAIN CLIMBERS
40 LUNGES
30 SIT UPS
20 MED BALL CLEANS
10 BURPEES
Weightlifting
Front Squat (1RM)
Metcon
Metcon (Time)
21-15-9
HANG POWER SNATCH (95/65)
BURPEES OVER THE BAR
*RUN 200M AFTER EACH ROUND