Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
7 Minutes Dynamic Warm-up:
High Knees
Butt Kickers
Inside Taps
Outside Taps
High Skip
Long Skip
Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point
Leg Swing opposite toe to opposite hand
Carioca
Jumping Jack Shuffle (switch half way)
90 Degree Hip Rotation
Then,
5 Minutes of Clean + Jerk Light Practice
Strength
Metcon (No Measure)
4 Rounds of:
6-8 Strict T2B
8-10 Close Grip Bench Press (135, 95)
10-12 Ring Rows (2 count pause on each rep)
Rest 60-90s between rounds
Metcon
Metcon (AMRAP – Rounds)
EMOM 10:
First 5 Rounds: 3 Power Clean + Jerk (135, 95)
Last 5 Rounds: 5 Power Clean + Jerks (135, 95)