Fox River Strength and Conditioning – CrossFit


Warm-up (No Measure)

5 Minutes, Row, Ski, Bike, Run, then

Turkish Get Up review


Metcon (4 Rounds for reps)

5 Minutes of:

Russian Swings (70, 53)

5 Minutes of:

TGU (athlete choice of weight)

5 Minutes of:

Sled Push x 100 ft. intervals (moderate weight) (or max calories Row, Bike or Ski Erg)

5 Minutes of:

Single Arm Farmer Carry (70, 53) (Alt. sides evenly)


Front Box Squat (8 x 3 )

Done as EMOM – 60-65% of 1RM Front Squat

Categories: WOD

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