Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 MINUTE UPPER BACK FOAM ROLL
1 MINUTE IT BAND ROLL OUT
CONDITONING:
3 ROUNDS
20 SIT UPS
15 SQUATS
10 RING ROWS
Weightlifting
Overhead Squat (EMOM 10 1@80% 1 RM)
Metcon
Metcon (Time)
21-15-12-9
DEADLIFTS (185/125)
BURPEES
TOES TO BAR