Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
happy birthday melyssa!
1 minute front rack hold
30 second tricep stretch per side
1 minute plank
30 second overhead plate hold
conditioning:
amrap 3
5 med ball cleans
10 sit ups
Weightlifting
clean complex (7×1)
e2mom for 14 minutes
perform:
1 squat clean
1 hang power clean
1 high hang clean
1 jerk
Metcon
Metcon (Time)
for time (teams of 2)
33 goblet squats (55/35)
33 ground to overhead (95/65)
33 sit ups
33 thrusters (95/65)
33 goblet squats (55/35)
33 push press (95/65)
33 sit ups
33 overhead squats (95/65)