Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Abmat Pizza Game – 5 Minutes – Squat Thrust Penalty
Then with a barbell:
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Back Rack Reverse Lunges
10 Bird Dogs (5 each)
Then on the coaches call:
2 Power Cleans x 2-3 sets.
Strength
Power Clean (5 x 3 @80% of Last Monday’s 1RM – Every 90 second)
Bulgarian Split Sqaut (4 x 5ea r90)
Back rack
Metcon
Metcon (AMRAP – Rounds)
8 Rounds of:
20s Sled push Sprint