Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 length inch worms
20 glute bridges with 3 second hold
1 length high hip bear crawl
20 marching bridges
1 length Spider-Man
20 good mornings
Weightlifting
Deadlift (5×5 60% of 1 rm)
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 8
8 kB swings (70/55)
8 alternating pistols
8 v ups