Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
10 banded good morning
10 marching bridges left side
10 single leg kb deadlift
10 banded good morning
10 marching bridges right side
10 single leg kb deadlift
Weightlifting
Deadlift (5×5)
Stand on a plate to create a deficit
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 13
5 power snatch (95/65)(115/85)
10 overhead lunges (95/65)(115/85)
5 handstand pushups