Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
4 rounds
:30 good mornings (bar or band)
:30 supermans
:30 hamstring stretch per side
conditioning:
3 rounds
5 left side kb deadlift
5 toes to rig
5 right side kb deadlift
5 toes to rig
Weightlifting
Deadlift (5×5)
deficit
Metcon
Metcon (Time)
for time
21 kb swings (55/35)
21 toes to bar
800 meter run
15 kb swings
15 toes to bar
800 meter run
9 kb swings
9 toes to bar
800 meter run