Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Partner up and grab medballs and Kettlebells Complete 2 sets of 10 each person:
20 Wall balls
20 KBS
20 Hand Release Push-up or Box Push-up Scaling
20 T2B or Knee Lifts of Abmat Sit-ups
200 Meter Run (100m each person)
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP 8:
8 Wall balls (20, 14)
8 KBS (53, 35)
*One athlete completes a full round
Rest 60s
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP 8:
8 Wall balls
8 T2B
*One athlete completes a full round
Rest 60s.
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP 8:
8 Wall balls
8 Hand Release Push-ups
*One athlete completes a full round
Rest 60s
Metcon (No Measure)
AMRAP 10 at a slow pace on your own:
45s light Jog
45s light row
45s light bike
Extra Credit
Choose between completing 100 total reps of:
– Double Leg Banded Leg Curls
or
– Banded Pull-throughs