Fox River Strength and Conditioning – CrossFit
Warm-up
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
Strength
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
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