Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 GLUTE BRIDGES
30 SECOND HAMSTRING STRETCH EACH SIDE
15 GOOD MORNINGS
45 SECONDS OF REVERSE LUNGES
CONDITIONING:
EMOM 5
10 SUPERMANS
5 BURPEES
Weightlifting
Deadlift (6X3 70-75% OF 1 RM)
Metcon
Metcon (Time)
21-15-9
HANDSTAND PUSHUPS
BURPEES
FARMER CARRY WALKING LUNGES (55/35)