Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 MINUTE COUCH STRETCH EACH LEG
20 METERS SPIDERMANS
1 MINUTE PALEO CHAIR
CONDITIONING:
21-15-9
PLATE SHOULDER TO OVERHEAD
SIT UPS
Weightlifting
Clean and Jerk (1 RM)
Metcon
Metcon (Time)
21-15-9-6
CALORIES
HR PUSHUPS