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)