Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
45 SECOND BANDED TRICEP STRETCH EACH SIDE
45 SECOND CHEST OPENER WITH BAND EACH SIDE
45 HAMSTRING TOE TOUCH STRETCH EACH SIDE
CONDITIONING:
3 ROUNDS
20 METER BEAR CRAWL
15 KNEES TO CHEST
10 FROG JUMPS
Weightlifting
Clean (5X3 AT 60-70% OF 1 RM )
Metcon
Metcon (Time)
3 RFT
10 PUSH JERK (115/85)
20 WALL BALLS (20/14)
30 SIT UPS