Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Grab a set of DBs and a Red Band
Strength
Weighted Close Grip Chin-up (3RM)
Metcon
Metcon (Time)
21-15-9
DB Hang Power Cleans (50, 35)
Push-ups on Dumbbells
Then,
21-15-9
DB Floor Press (50, 35) (Neutral Grip)
*50 Banded pull-aparts after each set (pronated grip)
Extra Credit
Worlds Greatest Stretch – 30s in each pose