Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 MINUTE SHOULDER MOBILITY EACH SIDE
20 GLUTE BRIDGES
1 MINUTE HAMSTRING STRETCH EACH SIDE
20 GOOD MORNINGS
CONDITIONING:
4 ROUNDS
GTOH PLATE
15 SIT UPS
10 PUSH UPS
Weightlifting
Snatch (5X3)
Metcon
Metcon (Time)
21-15-9
DUEL KB DEADLIFTS (70/55)
RING DIPS
*RUN 400 METERS BETWEEN EACH ROUND*