Fox River Strength and Conditioning – CrossFit


Warm-up (No Measure)

High Knees

Butt Kickers

Inside Taps

Outside Taps

High Skip

Long Skip

Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point

Leg Swing opposite toe to opposite hand


Jumping Jack Shuffle

90 Degree Hip Rotation

X-Band Walks x 10 steps each direction + banded goodmorning x 2 rounds without stopping


Metcon (No Measure)

5 Rounds of:

25 Ft. Handstand Walk or 20s Handstand Hold

20s Hollow Hold or L-Sit Hold

Rest as needed between sets.


Metcon (Weight)

AMRAP 25 of:

20 Meter Heavy Sledpush

20 Meter Front Rack KB Carry (53s, 35s)

15 Meter Overhead KB Carry (53s, 35s)

Rest 90s between completed rounds

Score is heaviest Sledpush

Extra Credit

Bent-over Double KB Rows (4 x 10 w. 1 count at top. r60)

Categories: WOD

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