Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
20 SUPERMANS
20 GLUTE BRIDGES
20 METER FRANKENSTIEN WALK
CONDITIONING:
1000 METER ROW
Weightlifting
Deadlift (EMOM 10 3@70% OF 1 RM)
Metcon
Metcon (Time)
50 RUSSIAN SWINGS (55/35)
40 PUSH UPS
300 METER WAITER CARRY (35/18)
20 PULL UPS
10 PISTOL SQUATS
10 RUSSIAN SWINGS
20 PUSH UPS
300 METER WAITER CARRY
40 PULL UPS
50 PISTOL SQUATS