Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
20 OVER AND BACKS
100 METER WAITER CARRY
20 OVER AND BACKS
100 METER FARMER CARRY
CONDITIONING:
1000 METER ROW
Weightlifting
SNATCH COMPLEX (6X1 )
PERFORM 1 HANG SNATCH AND 1 HIGH HANG SNATCH
Metcon
Metcon (Time)
30-20-10
PUSH PRESS (95/65)
JUMPING LUNGES PER SIDE
WEIGHTED SIT UPS (45/25)