Tuesday

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

Extra Credit

Prone Rear Lateral Raise 21s (3 x 7-7-7 – Pronated, Neutral, Supinated)

Categories: WOD

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