Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 length of each:
sampson stretch
spidermans
burpees
crab walk
conditioning:
amrap 2
3 db snatch per side
6 sit ups
Weightlifting
5/1 hang snatch complex (7×1)
emom 7
perform 2 hang power snatch and 1 overhead squat
Metcon
Metcon (Time)
10 rounds for time
100 meter run
20 air squats