Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 Minutes of:
“Joe DeFranco Limber 11”
Foam Roll IT Band
Foam Roll Adductors
SMR Glutes (lax ball)
Bent-knee Iron Cross
Rollovers into V-sits
Rocking Frog stretch
Fire Hydrant circles
Mountain Climbers
Cossack Squats
Seated Piriformis stretch
Rear Foot Elevated Hip Flexor stretch
Metcon (Time)
Strongman Saturday
– Heavy Sledpush
– Heavy Farmer Carry, add chains to KBs (70, 53)
– Tire Flips
– Plate to stomach carry (55, 35)
– Double Wallball Carry (30,20 men 20,14 women)
*Done as AMRAP 30 with stations. Athletes can choose how much work to perform of each and distance
*score = minutes with HR at 80% of max – Oxidative System development