Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
5 Minutes of easy foam rolling
Then with a band,
20 Walking Lunges
20 Hollow Rocks
20 Scorpions (total)
20 X-Band Walks Left
20 X-Band Walks Right
20 Banded Goodmornings
Metcon
Metcon (No Measure)
8 Rounds of:
60 Yard Sledpull or Push, AHAP.
Rest 60s.
Then,
8 Rounds of:
30 Yard Front Rack KB Carry.
Rest 60s.
Then,
10 Minutes of “Recovery”
Row, Bike, Jog, or light sledpull at a sustainable/easy pace.