Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
10 banded good mornings
:60 glute bridges
10 empty bar good mornings
:60 marching briges
conditioning:
deadlift warmup
Weightlifting
Deadlift (5×5 )
add 10 pounds to last deadlift/2 minute rest between rounds
Metcon
Metcon (AMRAP – Reps)
amrap 8
1 shoulder to overhead (95/65) (115/85)
1 weighted box step overs (24/20) weights (35/25) (50/35)
add 1 rep to each movement per round