Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
10 good morning
:30 handstand hold
10 glute bridges (:03 hold)
:30 hollow hold
10 marching bridges per side
:30 plank
Weightlifting
Deadlift (5×5 add 5%)
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 10
10 weighted box step ups (50/35)
20 wall balls (20/14)
30 sit ups