Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds (45 seconds per movement)
handstand hold
hollow rock
plank
conditioning:
3 rounds (10 reps 5 per side)
db clean and jerk
Weightlifting
Clean and Jerk (8×1)
perform 1 clean and jerk every minute for 8 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap 16
10 R db oh lunges (50/35)
40 double unders
10 L db oh lunges (50/35)
400 meter run