Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Quick dynamic (5mins):
Knee hug >Lunge w/ t-spine twist
Walk out > Down Dog > walk in
Frankenstein Walk
A-Skip
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
Strength
Barbell Glute Bridge (4 x 6-8. Rest 90s)
Metcon
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