Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 length sampson stretch
1 minute preacher stretch
1 length burpee broad jumps
1 minute over and backs
Conditioning:
Split jerk practice
Weightlifting
Split Jerk (5×3)
Metcon
Metcon (AMRAP – Reps)
Amrap 12
3-6-9-12….
Ground to overhead (95/65)
Bar facing burpees