Tuesday


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

Categories: WOD

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