Friday

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

Grab Barbells and a Band:

3 Rounds of:

8 Barbell Rows (pronated grip for round 1 + 2, supinated for round 3)

8 Push Press

15 Banded Pushdowns

15 Banded Pulldowns

Then,

3-Way Banded Shoulder/Lat Stretch x 30s each position.

Strength

Weighted Wide Grip Pull-up (4 x 5-6. Rest 90s)

Use FatGripz if possible – Build to working weight, Perform all sets with one weight or Bodyweight

Metcon

Metcon (AMRAP – Rounds and Reps)

With 10 Minutes on the clock:

Row 1k

With the remaining time AMRAP:

20 Barbell Rows (95, 65)

10 Push Press (95, 65)

RX+ 115

Extra Credit

Barbell Curl (3 x 10 r60)

Categories: WOD

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