Monday

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)

Extra Credit

Reverse Crunch + Deadbug (3 x 10 r60)

Categories: WOD

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