Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Powerwalk Races
Then,
Set-up DBs and perform:
2 Rounds of:
3 RDL RDLs
3 DB Hang Power Cleans
3 DB Hang Squat Cleans
Rest 60s.
Metcon (AMRAP – Rounds and Reps)
With a running clock in teams of 2:
0:00-10:00
200 Meter Run
12 DB Hang Squat Cleans (50, 35)
*One athlete completes a full round at a time
12:00-22:00
200 Meter Run
12 DB Hang Power Cleans (50, 35)
*One athlete completes a full round at a time
24:00-34:00
150 Ft. Farmer Carry Intervals, AHAP
*One athlete completes a full round at a time
Then,
10 Minutes of “Recovery Work”
– Easy bike, jog, row, ski erg