Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
20 banded pull aparts
10 2 second pause supermans
1 minute chest opener
30 second pec smash per side
conditioning:
death by push ups
Weightlifting
Bench Press (5×6 with 1 empty sled pull)
Metcon
Metcon (Time)
200 meter run
21 clean and jerks (115/85)
21 russian swings (70/55)
200 meter run
15 clean and jerks
15 russian swings
200 meter run
9 clean and jerks
9 russian swings
200 meter run