Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 minute front rack hold with hook grip
30 second banded tricep stretch each side
1 minute paleo chair
conditioning:
ski erg technique then in teams of 2 perform 40 calories for time
Weightlifting
Front Squat (5×3 )
3 second pause at the bottom of the squat (add weight from last 5×3 front squat)
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap 12
21 alternating kb cleans (55/35)
15 push jerk (95/65)
9 burpees over the bar