Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 minute preacher stretch
1 minute kyacks (:30 seconds per side)
1 minute overhead empty bar hold
1 minute reach and stretch (:30 seconds per side)
conditioning:
amrap 2
4 db snatches
6 sit ups
8 plank ups
Weightlifting
Push Press (5×6)
between each working round perform a 100 meter waiter carry (heavy enough to go unbroken)
Metcon
Metcon (Time)
5 rounds for time
10 toes to bar
20 alternating db snatches (50/35) (both heads of db must hit the floor)
300 meter run