Fox River Strength and Conditioning – CrossFit
Warm-up
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
Metcon (AMRAP – Rounds and Reps)
With a running clock with a partner:
0:00-10:00
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