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