Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
15 over and backs
30 seconds tricep stretch per side
10 kayaks per side
30 second hamstring stretch per side
Conditioning:
Clean practice
Weightlifting
3 h hang, 2 hang and 1 clean (5×1)
Perform 5 sets:
3 high hang cleans
2 hang clean
1 clean
Work up to your heaviest weight and perform all 5 sets at that weight
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 12
10 knees to elbows
8 handstand pushups
10 pistol squats