Fox River Strength and Conditioning – CrossFit


Warm-up (No Measure)

Row 300 meters or Bike or Ski Erg x 60s then,

Coaches Core warm up, then

Coaches Med Ball warm up


Metcon (No Measure)

EMOM 10:

MINUTE 1: 10-20s L-Sit Hold

MINUTE 2: 20s Chest Facing Wall Handstand Hold


Metcon (5 Rounds for reps)

Each for quality, perfect reps:

5 Rounds of 60s/30s off:

1a) Wall balls (20, 14)

1b) Double Unders

1c) Row, Bike, Ski Erg for Calories

1d) Pull-ups

Rx+:(C2B Pull-ups)

Extra Credit

Seated DB Cleans (3 x 12-15. Rest 60s.)

Categories: WOD

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