Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 banded dislocations
20 glute bridges
10 banded dislocations
20 med ball cleans
10 banded dislocations
20 marching bridges
conditioning:
3 rounds
10 empty bar bench press
20 sit ups
:30 hollow hold
Weightlifting
Bench Press (5×3)
Metcon
Metcon (3 Rounds for reps)
amrap 4 (3 rounds 1 minute rest between each round)
5 power cleans (135/95)
6 box jumps (24/20)
7 pull ups