WOD

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

Partner up and grab all equipment:

– KBs

– Medballs

Then,

Each athlete complete:

5 Russian Swings + 5 USA Swings

5 Goblet Squats

5 Wall balls

5 Bar Muscle-up or Scaling Option

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 with a partner:

30 Wall balls (20, 14)

20 KBS (70, 53)

10 Bar Muscle-ups

20 Goblet Squats (70, 53)

30 Calorie Bike

*One person works. Split as desired.

RX+ (30, 20 WallBall)

Extra Credit

10-20 Minutes of “easy” recovery work i.e.

– Bike

– Row

– Jog

– Ski Erg

– Light Sledpull

Ready to start your own fitness journey, a beginner’s guide to nutrition, or want to stay fit at work?

Our Free ebooks are packed full of fitness advice and nutrition tips.

 

Download these now

You have Successfully Subscribed!