Fox River Strength and Conditioning – CrossFit


Warm-up (No Measure)

Quick dynamic (5mins):

Knee hug >Lunge w/ t-spine twist

Walk out > Down Dog > walk in

Frankenstein Walk


Butt Kicks

*2 bands warm up; light one on rig for face pulls medium one for banded walks

Then, 3 RDS: (5 mins)

20 X-Band Walks (10 L/10R)

15 Banded Goodmornings

10 Banded Facepull-aparts

:10s RKC Plank


Barbell Glute Bridge (4 x 6-8. Rest 90s)


Timebomb (AMRAP – Reps)

In 12:00

50 Wall balls (20, 14)

40 Lateral Burpees over the Bar

30 Deadlifts (275, 185)

Remaining time AMRAP: Wallballs – Your score is your WBs

Extra Credit

Double Leg Banded Leg Curls (2 x 50. Rest 90s.)

Categories: WOD

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