Friday

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)

Extra Credit

Banded OH Triceps Extensions (4 x 15 r60)

Categories: WOD

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