Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 GLUTE BRIDGES
10 BANDED GOOD MORNINGS
30 SECOND BANDED HAMSTRING STRETCH PER SIDE
CONDITIONING:
AMRAP 3
10 KB DEADLIFTS
15 SIT UPS
10 SUPERMANS
Weightlifting
Deadlift (5X5 ADD 5-10# FROM LAST RECORDED LIFT)
Metcon
Metcon (AMRAP – Reps)
AMRAP 4
10 BOX JUMPS (24/20)
10 PULL UPS
REST 1 MINUTE
AMRAP 3
5 SQUAT CLEANS (115/85)
5 TOES TO BAR
REST 1 MINUTE
AMRAP 2
CALORIES