Fox River Strength and Conditioning – CrossFit


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)


Zercher Box Squat (Build to a heavy single, r2m)

Glute Hip Thrust (5 x 8 r90)

Weighted Step-ups (Dumbbells 3 x 10 r90)

Farmer’s Carry (Max 100 Ft. Trips in 7minutes)

Extra Credit

Single Leg Banded Curls (3 x 30-50ea. r60)

Categories: WOD

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