Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
With a barbell + foam roller + heavy band
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each
Then,
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
Strength
Ultra Wide Stance High Box Squat (6 x 4 r2m)
Slightly Above Parallel Box
Glute Hip Thrust (5 x 6-8 r90s)
DB 1 1/4 Split Squats (3 x 8 r60s)
Serratus Crunch (4 x 10 r60s)
Extra Credit
5 Minutes of Static Stretching