Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
20 GOOD MORNINGS
20 MARCHING BRIDGES (ES)
20 SUPERMANS
CONDITIONING:
3 ROUNDS
10 WALKING LUNGES EACH SIDE
20 PLATE PRESSES
30 SIT UPS
Weightlifting
HALTING DEADLIFT (5X5 WITH 5X5 KB HIGH PULL)
PULL DEADLIFT TO THE KNEE PAUSE 2 SECONDS THEN FINISH THE LIFT
Metcon
Metcon (Time)
5 ROUNDS FOR TIME
6 PULL UPS
12 WEIGHTED BOX STEPS (20)
18 CALORIES