Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 banded good mornings
20 reverse lunges
30 second hamstring stretch per side
Conditioning:
5 rounds (:20 on/:20 off)
Assault bike
Weightlifting
Deadlift (5×3)
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 12
10 hang cleans (135/95)
10 box jump overs (24/20)
10 toes to bar