Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 length walking lunge
10 single leg kb deadlift
1 length inch worm
10 single leg kb deadlift
1 length walking lunge
10 marching bridges per leg
1 length inch worm
10 :05 superman holds
conditioning:
amrap 3
5 calories assault bike
5 sit ups
5 squats
Weightlifting
Deadlift (5×3)
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap 9
9 assault bike calories
9 box jump overs (24/20)