Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
30 second tricep stretch against wall per side
30 second wall sit
30 second reach overs per side
1 length sampson stretch
Conditioning:
Amrap 3
10 jumping squats
10 jumping dips
10 sit ups
Weightlifting
Front Squat (5×3)
Metcon
Metcon (Time)
Buy in: 50 burpees
21-15-9
Goblet squats (55/35)
Push press (95/65)
Cash out: 50 sit ups