Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
15 banded good mornings
15 supermans
1 length walking lunge with a twist
conditioning:
3 rounds
5 kb sumo deadlift high pull
6 supermans
7 ring rows
Weightlifting
Deadlift (5×6 with 5×5 seated box jumps)
Metcon
Metcon (Time)
30 ground to overhead (75/55)
50 push ups
20 ground to overhead (95/65)
40 push ups
10 ground to overhead (115/85)
30 push ups