Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Alternating Tabata:
1a) Single Unders
1b) OH Plate Hold Then,
10-8-6-4
Ground to Overhead with a plate
Walking OH Plate Lunges (total reps) Abmat Sit-ups
Then,
Run 200 Meters
Metcon (AMRAP – Rounds and Reps)
With a running clock:
0:00-10:00
Row 250 Meters
15 Abmat Sit-ups
50 Double Unders
Rest 30s between Rounds
12:00-20:00
Row 250 Meters
15 Ground to Overhead with a plate (45, 25)
100 Single Unders
Rest 30s between rounds
22:00-28:00
Row 250 Meters
10 Walking OH Lunges w. plate (45, 25) (total)
50 Jump Rope, Single Leg jumps (25 each side)
Rest 30s between rounds
Extra Credit
Worlds Greatest Stretch x 30s each pose.