Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
10 banded good mornings
10 pvc pipe sdlhp
10 toes to bar/toes to rig
conditioning:
500 meter row
Weightlifting
Sumo Deadlift High Pull (5×5)
Metcon
Metcon (Time)
3 rounds for time
50 medicine ball cleans (20/14)
400 meter run
30 box jumps (24/20)