Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 MODERATE WEIGHT KB DEADLIFTS
30 SECOND HANSTRING STRETCH LEFT SIDE
10 MODERATE WEIGHT KB DEADLIFT
30 SECOND HAMSTRING STRETCH RIGHT SIDE
CONDITIONING:
3 ROUNDS
15 GLUTE BRIDGE
20 SIT UPS
15 SUPERMANS
Weightlifting
Deadlift (5×5 ADD 5-10 POUNDS FROM LAST LIFT)
Metcon
Metcon (Time)
4 ROUNDS FOR TIME
30 CALORIES
20 WALL BALLS (20/14)
10 RING DIPS