Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 length monster walk
1 length hamstring walk
1 length flying burpees
1 length high hip bear crawl
Conditioning:
3 rounds
5 1 leg kB deadlift
10 sit ups
5 1 leg kB deadlift
10 Superman’s
Weightlifting
Deadlift (5×5 add 5% from last 5×5)
New Section
Metcon (AMRAP – Reps)
Emom 10
Ist min 8 hspu
2nd min 16/12 assault bike cals