Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 7 at a slow pace:
8 KB Swings (4 Russian + 4 American)
8 Squat Thrusts
16 Banded pull-aparts
16 Banded Pushdowns
Then,
3-Way Banded Shoulder Lat Stretch x 30s each position.
Strength
DB Bench Press w/Rotation (5 x 8 r30)
Iso-Dynamic KB Rows (5 x 8 r30)
Metcon
Metcon (Time)
For time:
40 KBS (53, 35)
4 Rope Climbs
30 KBS
3 Rope Climbs
20 KBS
2 Rope Climbs
10 KBS
1 Rope Climb