Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Coaches Dynamic Warm-up,
Then,
Grab Barbells and complete:
3 Power Clean + 2 Front Rack Reverse Lunges (total) + 2 Front Squats
*Add light weight to bar
1 Power Clean + 2 Front Rack Reverse Lunges (total) + 3 Front Squats
Then,
Transfer Bars to Rack and complete:
3 Wide Stance Box Squats
Strength
Wide Stance Box Squat (8 x 3 @55-65% of Back Squat 1RM, every 60s)
Seated Dynamic Box Jumps (5 x 3, every 60s)
Metcon
Crazy Train (AMRAP – Reps)
AMRAP 5:
1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135, 95)
Extra Credit
Five Minutes of World’s Greatest Stretch