Friday


Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

Partner Abmat Pizza Game:

*This will be done in teams of 2. Every time one of your teammates drops their abmat you will complete a

50 ft. partner wheelbarrow.

*Note: The wheelbarrow will serve as a core/shoulder warm-up =)

Strength

Handstand Push-ups (Accumulate 20-30 Reps)

– Rx+: (Accumulate 20-30 Strict Reps)

– Rx: (Accumulate 5 Strict + 20 Kipping)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

40 Double Unders

30 Walking Lunges (BW)

20 Barbell Rows (95, 65)

10 T2B

Rx+:(End each round with 5/3 Bar Muscle-ups)

Extra Credit

Rollback Triceps Extensions (4 x 12)

Categories: WOD

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.


Previous Post:

«

Next Post:

»