Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 WORLDS GREATEST STRETCH TOTAL
20 GLUTE BRIDGES
30 SEC SUPERMAN HOLD
CONDITIONING:
3 ROUNDS
5 PUSH UPS
10 GOBLET SQUATS
15 SIT UPS
Weightlifting
Squat Clean (5X3 WITH 100 METER FARMER CARRY BETWEEN ROUNDS)
Metcon
Metcon (Time)
21-15-9
DEADLIFTS (185/125)
HR PUSHUPS
CALORIES