Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
20 WALKING LUNGES
20 GLUTE BRIDGES
10 EMPTY BAR PUSH PRESS
10 OVER AND BACKS WITH A SHRUG
CONDITIONING:
SPLIT JERK PRACTICE
Weightlifting
Split Jerk (5X3)
Metcon
Metcon (Time)
FOR TIME
30 BURPEES
40 RUSSIAN SWINGS (55/35)
50 SIT UPS
20 BURPEES TO A PLATE (45/25)
30 RUSSIAN SWINGS (55/35)
40 SIT UPS
10 BURPEE PULL UPS
20 RUSSIAN SWINGS (55/35)
30 SIT UPS