Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
20 Calorie Row
20 Wall balls
Then grab DBs and complete,
2 Sets of:
10 DB Bench Press
10 DB Rows each
10s RKC Plank
Strength
DB Bench Press, Neutral Grip (100 reps)
One Arm DB Row (50 reps each side)
Sit-ups (100 reps)
Metcon
Metcon (Time)
For time:
10-20-30-40
Calories on the Rower
40-30-20-10
Wall balls (20, 14)
Extra Credit
Trap 3 KB Shrugs (3 x 10-10-10)
Front + Side + Behind Back