Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
3 Minutes of:
Minute 1: Single Unders
Minute 2: Double Unders or Attempts
Minute 3: Triple Under Attempts
Then,
Grab a barbell and 1 KB and complete:
15 Bent-over Barbell Rows
10 KB Windmills each side
15 Push Press w. empty bar
10 KB 1-Arm Rows each
15 Hang Power Cleans w. empty bar
10 KB Windmills each side
Then,
Review the Push Press
Strength
Push Press (Build to a 1RM)
Metcon
Metcon (Time)
For time:
100 Double Unders
25 Push Press (95, 65)
75 Double Unders
20 Push Press (135, 95)
50 Double Unders
15 Push Press (155, 105)