Fox River Strength and Conditioning – CrossFit


Warm-up (No Measure)

AMRAP 7 at a slow pace:

8 DB Bench Press (alternate position each round i.e. neutral grip, pronated grip)

8 Double DB Rows

16 Banded Pull-aparts (alternate between supinated and pronated grips)

16 Banded Pushdowns


Close Grip Bench Press (8-6-4-2 r 90. Build to a challenging double)

Ring Pull-Ups (4 x 5 r60. Add weight if possible)

Barbell Row (4 x 10 r 30)

Banded Triceps Pushdown (4 x 15 r30)

Superset with Barbell Row

DB Lateral Raises (3 x 15 r60)


Metcon (AMRAP – Rounds)

Double Alternating Tabata: 4 x 20s on/10s off:

Side Plank (alternate sides each time – 2 sets total on side)

Extra Credit

Five Minutes of Static Stretching

Categories: WOD

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