Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 med ball deadlifts
10 supermans
10 single legged deadlifts
10 supermans
Conditioning
Amrap 3
10 empty bar goodmormings
15 sit ups
10 squats
Weightlifting
Deadlift (5×3)
Pause 1 second at the knee then finish the lift
Metcon
Metcon (Time)
For time
500 meter row
27-24-21
Wall balls (20/14)
Box jumps (24/20)
Ring dips
500 meter row