Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
5single legged deadlifts (r)
5 high pulls
5 single legged deadlifts (l)
5 high pulls
then
3 rounds
10 Superman’s
10 knees to chest
10 glute bridges
Weightlifting
Sumo Deadlift High Pull (5×5)
Metcon
Metcon (Time)
21-18-15-12-9
Burpees
Alternating dB snatch (50/35)
*30 double unders between rounds*