Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Coaches UpperBody Warm-up, then
Rope Climbing practice
Strength
Close Grip Bench Press (1RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
2 Rope Climbs
20 Barbell Rows (95, 65)
200 Meter Run
Extra Credit
Shoulder Circuit 2 (3 x 10-15 ea. Rest 60s)
Lateral raise + front raise + cuban press
*Go Light