Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Coaches Dynamic warmup
then,
Sprints
Strength
Back Squat (5 x 3 @80%, every 90s. w/1 second pause)
Deadlift (Build to Metcon weight in 3 x 3. Rest 60s)
Metcon
Batwings (Time)
For time:
30 Calorie Bike or 30 Cal Ski Erg or 400m Run
30 Deadlifts (225, 155)
30 Lateral Burpees