Fox River Strength and Conditioning – CrossFit


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 =)


Handstand Push-ups (Accumulate 20-30 Reps)

– Rx+: (Accumulate 20-30 Strict Reps)

– Rx: (Accumulate 5 Strict + 20 Kipping)


Metcon (AMRAP – Rounds and Reps)


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

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