Fox River Strength and Conditioning – CrossFit


Warm-up (No Measure)

Knee Hug + Lunge + Forearm to Floor + Toe Point + Thoracic Rotation x 20 total reps


2 Rounds of:

10 X-Band Walk Right

10 Banded Goodmornings

10 X-Band Walk Left


Front Box Squat (8 x 2 @60-65%, every 60s.)

Broad Jump (3 attemps for max distanc)

Put your distance in for Lbs


Metcon (Time)

For time:

100 Double KB Front Rack Walking Lunges (53, 35) (total reps between both legs)

Extra Credit

GHD Back Raises (3 x 30 BW)

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