Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
20 GLUTE BRIDGES
10 METER MONSTER WALK
20 GLUTE BRIDGES
10 METER MONSTER WALK
CONDITIONING:
3 ROUNDS
10 SUPERMANS
10 SIT UPS
10 MARCHING BRIDGES PER SIDE
Weightlifting
Deadlift (3 RM)
Tabata Something Else (AMRAP – Reps)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.