Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Coaches Glute activation then,
KB warm up
Strength
Back Squat (5 x 4 @75%, every 90s)
One second pause at bottom
Metcon
Metcon (AMRAP – Reps)
16-14-12-10-8-6-4
Russian KBS (70, 53)
Goblet Reverse Lunges (70, 53) (Split Reps between each leg)
Russian Twist with plate x 2 (Double Reps)