Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 METER INCH WORMS
20 GOOD MORNINGS
10 METERS MONSTER WALK
20 GLUTE BRIDGES
CONDITIONING:
2 ROUNDS
15 RUSSIAN SWINGS
20 REVERSE LUNGES
Weightlifting
Deadlift (5X6 AT 60-65% OF 1 RM)
Metcon
Metcon (AMRAP – Reps)
AMRAP 3
6 CHEST TO BAR PULL UPS
8 WEIGHTED BOX STEPS
100 METER RUN
*PERFROM 3 AMRAPS WITH 1 MIN REST BETWEEN*
*PICK UP WHERE YOU LEFT OFF*