WOD

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

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