Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
TABATA (8 rounds total)
Round 1: High knees
Round 2: Air Squats
Round 3: Single Unders
Round 4: Mountain Climbers
Round 5: High knees
Round 6: Air Squats
Round 7: Single Unders
Round 8: Mountain Climbers Then,
7 Minutes to coach
Rope Climbs
Hang Power Cleans
Strength
Chin-Ups (1 Set Max)
Push-ups (1 Set Max)
Handstand Push-ups (RX+ – Strict, 1 Set Max)
L-Sit (1 Set Max time hold, 1 rep=second)
Metcon
Metcon (Time)
Every 4:00 x 5 Sets:
20 Walking Lunges
15 Hang Power Cleans (135, 95)
1 Rope Climbs
50 Double Unders
Score = Slowest split