Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
20 meter walking lunge
10 supermans
20 meter walking lunge
10 glute bridges (3 second pause at top)
Conditioning:
4 rounds
5 kb deadlifts
5 kb high pulls
5 sit ups
Weightlifting
Deadlift (5×3 working at heaviest weight)
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
10 minute time cap