Monday

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Dynamic Warm-up

Then with a light KB:

5 Sumo Deadlifts with KB

5 Russian KBS

5 Goblet Squats

*Go up in KB weight + repeat

Then,

Get barbells and start warming up Sumo Rack Pull Deadlifts

Strength

Sumo Rack Deadlift (Build to a 1RM)

Metcon

Tombstone (Time)

For time:

30 Back Squats (225, 155)

50 Russian KBS (70, 53)

30 Calorie Bike (24 Calories ladies)
40/34 Calorie Row, 30/24 Calorie Ski Erg

Extra Credit

Sledpush (Light, 400 Meters)

Sledpush

Categories: WOD

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