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
2 Rounds of:
10 Lateral Cossack Squats (total)
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)