Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 MIN UPPER BACK ROLL OUT WITH PVC
1 MIN IT BAND ROLL OUT
CONDITIONING:
3 ROUNDS
1 MIN HANDSTAND HOLD
1 MIN PALEO CHAIR
1 MIN PLANK
Weightlifting
Overhead Squat (1 RM)
Metcon
Metcon (Time)
21-15-9
SUMO DEADLIFT HIGH PULL (95/65)
TOES TO BAR