Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 MIN HAMSTRING STRETCH
2 MINUTE PALEO CHAIR
1 MINUTE WALL SIT
CONDITIONING:
3 ROUNDS
10 PIPE GOOD MORNINGS
15 GLUTE BRIDGES
20 SUPERMANS
Weightlifting
Deadlift (5 5 5 3 3)
Metcon
Metcon (Time)
3 RFT
6 GROUND TO OVERHEAD (155/105)
12 KNEES TO ELBOWS
18 HAND RELEASE PUSH UPS