Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
REMINDER WOD’S ARE AT 7 AM AND 8 AM ONLY
2 ROUNDS
10 EMPTY BAR HIGH PULLS
10 MED BALL CLEANS
1 MINUTE PIGEON POSE PER SIDE
CONDITIONING:
2 500 METER ROWS 1:1/2 REST
Weightlifting
Squat Clean (5X5 AT 60% OF 1 RM)
Metcon
Metcon (Time)
6-12-18-12-6
DEADLIFTS (185/125)
KB SWINGS (55/35)
ALTERNATING PISTOL SQUATS