Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 minute in each position
wall tricep stretch (:30 seconds per side)
paleo chair
ankle mobility (:30 seconds per side)
wrist mobility on a box
conditioning:
5 100 meter runs (1:1 rest)
Weightlifting
Front Squat (5×6)
between each working round perform a 100 meter farmer carry (weight heavy enough to go unbroken)
Metcon
Metcon (Time)
for time
21 hang cleans (95/65)
21 box jump overs (24/20)
50 jumping lunges
15 hang cleans (95/65)
15 box jump overs (24/20)
75 double unders
9 hang cleans (95/65)
9 box jump overs (24/20)
100 shoulder touches