Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
10 banded good mornings
10 supermans with 1 second pause
10 jumping lunges
conditioning:
3 rounds
10 single leg kb deadlift (5 per leg)
Weightlifting
Deadlift (5×6 )
add 10 pounds from last deadlift weight
Metcon
Metcon (Time)
21-18-15-12
russian swings (70/55)
knees to elbows
burpees to a plate (45/25)