Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 minute chest opener
15 over and backs
30 second superman hold
10 kyacks per side
3 rounds
6 hand release push ups
12 russian swings
18 mountain climbers
Weightlifting
Bench Press (5×3)
1-2 second pause at the bottom of the press, add 5-10 pounds from last lift
Metcon
Metcon (AMRAP – Reps)
Amrap 8
1 power clean (135/95) plus 1 burpee over the bar
Add 1 rep to each movement per round