Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
3 POSITION STRETCH 30 SECOND EACH POSITION
15 GLUTE BRIDGES
30 SECOND HANSTAND HOLD
CONDITIONING: 3X500 METER ROW
Weightlifting
Bench Press (5X5 AT 75-80% 1 RM)
Metcon
Metcon (Time)
21-18-15-12-9
CALORIES
HR PUSHUPS