Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
High Knees
Butt Kickers
Inside Taps
Outside Taps
Skip – High
Skip – Distance
Leg Swing opposite toe to opposite hand
Carioca
Jumping Jack Shuffle (switch half way)
Then
2 Rounds of:
10 Light Dumbell Strict press
25 Banded Pull throughs – Red Band
25 Ft. Bear Crawl or Handstand Walk
Strength
Split Jerk (8 x 2 @75%, every 60s.)
Metcon
Metcon (AMRAP – Rounds and Reps)
Alt. Metcon
AMRAP 12:
30 Double Unders
20 Overhead Squats (75, 55)
250 Meter Row/Ski
Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 35b/20lb
50 dumbbell box step-ups 24in/20in
50 5-in. elevated strict HSPU
200-ft. handstand walk
Time cap: 10 minutes
Crossfit Games Open 19.3 Masters Scaled (55+) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 20lb/10lb
50 dumbbell box step-ups 20in/16in
50 dumbbell strict press 20lb/10lb
200-ft. bear crawl
Time cap: 10 minutes
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes
Extra Credit
Banded Tricep Complex (1 x 150 – Red Band )
50 Neutral Grip Pushdowns
50 Supinated Grip Pushdowns
50 Banded OH Triceps