Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Knee Hug + Lunge + Forearm to Floor + Toe Point + Thoracic Rotation x 20 total reps
Then,
2 Rounds of:
10 X-Band Walk Right
10 Banded Goodmornings
10 X-Band Walk Left
Strength
Front Box Squat (8 x 2 @60-65%, every 60s.)
Broad Jump (3 attemps for max distanc)
Put your distance in for Lbs
Metcon
Metcon (Time)
For time:
100 Double KB Front Rack Walking Lunges (53, 35) (total reps between both legs)