Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
10 med ball shrugs
10 med ball pulls
10 med ball cleans
Conditioning:
Clean practice
Weightlifting
2 hang cleans plus 1 high hang clean (5×1)
Metcon
Metcon (AMRAP – Reps)
3 rounds
1 minute SDLHP (115/85)
Rest 1 minute
1 minute calories
Rest 1 minute
1 minute abmat sit ups
Rest 1 minute
1 minute front squats (115/85)
Rest 1 minute