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