Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 over and backs
1 minute banded pull aparts
10 kyacks per side
1 minute chest opener
conditioning:
3 rounds
5 jumping pull ups
30 second handstand hold
Weightlifting
Bench Press (5×6 with ME push ups between each set)
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#