Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
10 banded good mornings
20 marching bridges
30 second superman hold
Conditioning:
5×10
Back extensions
Weightlifting
Deadlift (1 rm)
25 minutes to establish 1 rm
Metcon
Metcon (Time)
4 rft
10 push press (95/65)
15 pull ups
10 ring dips