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