Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
15/10 Calorie bike at a moderate pace Then,
At a slow pace:
30-20-10
Light DB Floor Press
Banded Pushdowns
Banded Pull-aparts (supinated grip)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
5 HSPU – Strict RX+
10 Burpee Pull-ups
15/10 Calorie Bike (or 20/15 Calorie Row)
Strength
Floor Press (5 x 5 r90 @70% of last weeks 1RM)
Close Grip
Extra Credit
Banded Back Complex (50 reps each – Goal Minimal Rest)
Pulldowns
Banded Face Pull-Aparts
Banded Pull Aparts