Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 MED BALL SHRUGS
10 MED BALL PULLS
10 MED BALL CLEANS
10 KYACKS EACH SIDE
CONDITIONING:
30 SECOND HANDSTAND HOLD
30 SECOND SIDE PLANK
30 SECOND SIDE PLANK
Weightlifting
Clean and Jerk (6X2 (WORK WEAKNESS FOR JERK) W/ 5X100 METER RUN)
Metcon
Metcon (AMRAP – Reps)
AMRAP 10
1 THRUSTER (95/65)
1 TOES TO BAR
2 THRUSTER
2 TOES TO BAR
….