Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Powerwalk Races, then 400meter group run
Skill
Rowing Skill Work: Spend 10 Minutes Working on refining skills.
Metcon
Metcon (AMRAP – Reps)
EMOM 25:
Minute 1: 40s Max Reps Hollow Rocks
Minute 2: 40s Max Calorie Row
Minute 3: 40s Max Double Unders
Minute 4: 40s Max Calories Bike or Ski Erg
Minute 5: Rest
*Score = totals reps + calories
Extra Credit
Down the Rack DB Hammer Curls x submax reps each set of DBs *Between each set complete 15 DB Rolling Triceps Extensions