Tuesday

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

Categories: WOD

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