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