Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Coaches Lower Body work, 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
Banded Deadlift (Build to a 1RM)
Metcon
Simple Man (Time)
For time:
15-10-5
Power Cleans (155, 105)
Front Squat (155, 105)