Friday

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

Grab a barbell and a band and complete 3 rounds of:

8 Bent-over Rows (pronated grip)

8 SDHP

8 Push Press

8 Bent-over Rows (supinated grip)

8 Barbell Curls

15 Banded pull-aparts 15 Banded Pushdowns

Strength

Floor Press (Build to a 1RM)

Metcon

Heart Breaker (AMRAP – Rounds and Reps)

AMRAP 8:

15 Push Press (115, 75)

15 SDHP (115, 75)

Extra Credit

Metcon (AMRAP – Rounds)

Double Alternating Tabata: 8 x 20s work/10s rest.

1a) Banded pull-aparts

1b) Wheels on the Bus

*This is a superset

Categories: WOD

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