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)