Tuesday

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

Game: Rowling x 4 sets each (8 total rounds) 100Meters Each

Then,

10 Air Squats

10 Squat Jumps

10 Walking Lunge

Gymnastics

Metcon (No Measure)

EMOM 12:

MINUTE 1: 20s Hollow Hold

MINUTE 2: 20s Handstand Hold – RX+ Handstand Walk

MINUTE 3: 10-15 Inverted Rows w. 1 ct pause, pronated grip.

MINUTE 4: 50 Ft. Bottoms-up KB Carry each side

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 with a partner:

100 Air Squats

80 Calorie Row, Ski, Bike

60 KBS (53, 35)

40 Box Jumps (24, 20)

20 Burpees

Rx+:(Burpees over the Rower) (10 Strict HSPU after Burpees)

Extra Credit

Banded Facepull-aparts (4 x 25)

Categories: WOD

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