Fox River Strength and Conditioning – CrossFit


Warm-up (No Measure)

400m jog with a buddy. Then, with a light KB, perform the following for :20 on/:10 of:

1-Arm KB Swing – R

1-Arm KB Swing – L

KB Push Press – R

KB Push Press – L

Single Arm KB Row – R

Single Arm KB Row – L

Lateral Burpee over the KB

KB Windmill – R

KB Windmill – L

Goblet Reverse Lunge – R

Goblet Reverse Lunge – L

KB Weighted Situp


Metcon (AMRAP – Rounds and Reps)

With a running clock with a partner:


Max 100 Meter Sledpushes (moderate weight)

*One athlete completes a full set a time

10:00 – 20:00

Max Reps KB Circuit:

8 Russian Swings Left

8 Russian Swings Right

8 Goblet Squats

8 1-Arm KB Rows each side

*One athlete completes a full set a time

20:00 – 30:00

Max Distance Barbell Front Rack Carry (135, 95)

30:00 – 40:00

Easy Bike or Row or Erg

Categories: WOD

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