Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Banded Complex, then coach led DB warm-up
Strength
Done as Superset
Push-ups (3 x submax. No rest.)
Chin-Ups (3 x submax. r2m)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
12 Burpees
9 Single Arm DB Hang Power Snatch each arm (50, 35)
6 Single Arm DB Push Press each arm (50, 35)
Rest 60s
Extra Credit
One Arm DB Row (3 x 25 ea. Rest 60s)
Use same DB as Metcon, if possible