Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
20 GOOD MORNINGS
20 GLUTE BRIDGES
20 SUPERMANS
CONDITIONING:
DEATH BY JUMPING PULL UPS
Weightlifting
Deadlift (4 3 3 2 2)
Metcon
Metcon (Time)
FOR TIME
BUY IN 50 CALORIES
3 ROUNDS
5 SHOULDER TO OVERHEAD (115/85)
10 BURPEE BOX JUMPS
15 WEIGHTED SITUPS (45/25)
BUY OUT 50 CALORIES