Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Grab a light set of DBs and complete: 10-8-6-4-2
Renegade Row (on each side)
Yoga Push-ups
Banded Pulldowns x 2
Then,
HSPU Review
Strength
Complete DB Bench Press and Ring Rows as Superset
DB Bench Press, Neutral Grip (4 x 8 r30)
Ring Rows (4 x 12 r30 )
Pronated to Neutral Grip
Metcon
Metcon (AMRAP – Reps)
EMOM 12:
ODD Minutes: Handstand Push-up Volume Accumulation or Practice EVEN Minutes: Double Unders Volume Accumulation or Practice
*Score = Total HSPU Reps
Metcon (No Measure)
21-15-9
Push-ups (or Box Push-ups)
DB Hammer Curls