Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
happy birthday Laura B
3 rounds
20 single legged glute bridge
10 meter monster walk
Conditioning:
Amrap 4
10 kb high pulls
20 mountain climbers
30 lunges
Weightlifting
Deadlift (5×3 with pause at knees)
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2
amrap 13
530 meter row
53 sit ups
53 hang cleans (95/65)
*while one partner is working the other parter is performing 53 single unders then you will switch*