Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 length walking lunge with twist
10 empty bar good mornings
1 length inch worm
20 glute bridges
1 length spiderman
30 supermans
1 length walking lunge with twist
40 marching bridges (20 per side)
Weightlifting
Deadlift (5×3)
Metcon
Metcon (Time)
15 deadlifts (225/155)
30 kb swings (55/35)
15 assault bike calories
12 deadlifts
24 kb swings
15 assault bike calories
9 deadlifts
18 kb swings
15 assault bike calories