Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Partner up and grab barbells, wall balls, and jump ropes. Complete:
2 Rounds of:
10 SDHP (1st round empty bar, 2nd round add metcon weight)
10 Wall balls
10 Barbell Rows (1st round empty bar, 2nd round add metcon weight)
10 Push-ups
30 Double Unders or attempts or singles
Metcon
Metcon (AMRAP – Rounds and Reps)
With a running clock with a partner:
0:00-20:00
30 SDHP (95, 65)
30 Wall balls (20, 14)
150 Double Unders
30 Barbell Rows (95, 65)
30 Push-ups
20:00-30:00 “Recovery”
Row, Bike, Ski Erg, Sledpull at 50% effort (conversational)
Extra Credit
Metcon (No Measure)
Choose 1 between 1a/1b and 1 between 2a/2b done as a superset.
1a) Weighted Straight Leg Sit-ups: 4 x 15.
1b) Elbow Plank: 4 x 30s.
2a) Banded pull-aparts: 4 x 50.
2b) Banded Facepull-aparts: 4 x 25.
Extra Credit