Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
45 SECOND TRICEP STRETCH EACH SIDE
20 OVER AND BACKS
20 KYACKS
20 METER SPIDERMANS
CONDITIONING
21-15-9
CALORIES
PUSHUPS/SQUATS/PULL UPS
Weightlifting
Power Snatch (6X2)
Metcon
Metcon (Time)
21-15-9
HANG CLEANS (115/85)
50-40-30
DOUBLE UNDERS