Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 length of
bear crawl
spidermans
crab walk
lunges
conditioning:
tabata (4 rounds :20 seconds work/:10 seconds rest)
knees to chest
lunges
Weightlifting
snatch complex (5×1)
perform 5 sets of 1 power snatch and 2 overhead squats
add 1 sled push after each set
Metcon
Metcon (AMRAP – Reps)
emom 12
5 pull ups
6 box jumps (24/20)
7 push ups