Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 minute jump rope
1 minute air squats
1 minute sit ups
1 minute lunges
Conditioning:
Complex practice
Weightlifting
1 hang, 2 front squats, 3 jerks
Perform 5 sets of the above complex at the same weight
Metcon
Metcon (Time)
For time
25 back squats (135/95)
25 jumping pull ups
20 front squats (95/65)
20 pull ups
15 front rack lunges (75/55)
15 chest to bar pull ups