Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Coaches Dynamic Warm-up, then,
Then,
Remaining time with LIGHT DBs
Warm up DB Hang Power Cleans and DB Hang Squat Cleans
Muscle clean –> Power clean –> Front squat –> Squat Clean
Metcon
3k (Time)
With a partner for time:
50 DB Hang Power Cleans (50, 35)
1500 meter row
50 DB Hang Squat Cleans (50, 35)
1500 meter row
Extra Credit
Metcon (AMRAP – Rounds)
1/2 Tabata Hollow Rocks: 4 x 20s work/10s rest.