Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
25/20 Calorie Row (or 200 Meter Run) then,
Grab a BB, Box, and Red Band
Strength
Push Jerk (5 x 3 @75-80% of 3/29, every 90s)
Metcon
Metcon (Time)
4 Rounds of:
8/5 Strict C2B Pull-ups
20 KB Alt. Step-ups (35, 26) (24″, 20″)
25/20 Calorie Row or 400m Run or 20/17 Calorie Bike or Ski Erg
Rest 1:1
Extra Credit
Banded Back Complex (1 x 150 – Complete with minimal rest)
Pulldowns
Banded Face Pull-Aparts
Banded Pull Aparts