Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 EMPTY BAR GOOD MORNINGS
10 3 SECOND HOLD GLUTE BRIDGE
30 SECOND HAMSTRING STRETCH PER SIDE
CONDITIONING:
3 ROUNDS
5 LEFT LEG SINGLE KB DEADLIFT
5 KNEES TO ELBOWS
5 RIGHT LEG SINGLE KB DEADLIFT
Weightlifting
Deadlift (5X5 ADD 5-10 POUNDS FROM LAST LIFT)
Metcon
Metcon (Time)
3 ROUNDS FOR TIME
5 LEFT KB SNATCH (55/35)
10 BURPEES TO A PLATE
5 RIGHT KB SNATCH (55/35)
10 BURPEES TO A PLATE