Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
Thoracic Rotations x 5 each side
Banded ab pulldowns x 10
Banded pulldowns x 15
Then,
Tabata #1 (20 seconds on; 10 off) for 8 rounds alternating between:
1) Jumping Jacks
2) Hollow Rocks
Then,
Tabata #2 alternating between:
1) Single arm kb strict press (2 rounds) –> Single arm kb push press (2 rounds) *use light kb weight
2) Single unders (2 rounds) –> double unders or attempts (2 rounds)
Gymnastics
Gymnastics Skill Cycle
EMOM 12:
MINUTE 1: 15s Hollow Hold
MINUTE 2: 15s Handstand Hold
MINUTE 3: 15 Barbell Rows
MINUTE 4: 50 Ft. OH KB Carry each side
Metcon
Metcon (Time)
For time:
30 DB Push Presses (50, 35)
60 Abmat Sit-ups
90 Double Unders
20 DB Push Presses
50 Abmat Sit-ups
100 Double Unders
10 DB Push Presses
40 Abmat Sit-ups
110 Double Unders
L3: (45, 30)
L2: (40, 25) (Double Under Attempts)
L1: (35, 20) (Single Unders reps of 75 per round) (Abmat Sit-ups reps of 25 per round)
22:00 Cap