Fox River Strength and Conditioning – CrossFit


Warm-up (No Measure)

Powerwalk Races, then 400meter group run


Rowing Skill Work: Spend 10 Minutes Working on refining skills.


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

Categories: WOD

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