Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1:00 banded dislocation
:30 glute bridges
1:00 chest opener
:30 sit ups
conditioning:
3 rounds
10 hand release push ups
10 supermans
10 alternating db snatch
Weightlifting
Bench Press (5×5 )
add 5 pounds from last bench press
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap 10
10 db overhead squats (50/35)
15 toes to bar
10 burpees