Fox River Strength and Conditioning – CrossFit
Warm-up (No Measure)
1 minute
paleo chair
couch stretch
pigeon pose
air squats
conditioning:
20 minute period to warm up to sally up
Weightlifting
bring sally up (1×1)
take 20 minute to warm up to heaviest weight without going to failure
Metcon
Metcon (3 Rounds for reps)
3 rounds (1 minute rest between rounds)
1 minute clean and jerks (135/95)
2 minutes hand release push ups
3 minutes calories