Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Coaches Dynamic Warm-up
Then Barbell warm up
Strength
Close Grip Bench Press (10-8-6-4 r30)
One Arm DB Row (4 x 10 r30)
Metcon
Metcon (Time)
3 Rounds of:
750 Meter Row, Ski
15 Box Jumps w. step down (24, 20)
Rest 2:00
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
Crossfit Games Open 19.5 Masters (55+) (Time)
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Chin-over-bar pull-ups
Time cap: 20 minutes
Crossfit Games Open 19.5 Masters Scaled (55+) (Time)
33-27-21-15-9 reps for time of:
Thrusters 45lb/35lb
Jumping pull-ups
Time cap: 20 minutes