Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Form rowing: 5 minutes
Then,
Inchworm with push up x 5
Scap squeeze x 10 on pull up bar
Plank Plus x 10
Scorpions x 10
Deadbugs x 20
Then,
2 rounds of:
2 rope pulls
10 burpees
10 Medball front squats
10 Medball strict press
10 Wallballs
Strength
DB Bench Press, Neutral Grip (4 x 8-10. Rest 30s.)
Weighted Wide Grip Pull-up (4 x 2. Rest 30s.)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7:
Row 250 Meters
1 Rope Climb
10 KBS (53, 35)
Rest 60s
AMRAP 7:
Row 250 Meters
10 Hand Release Push-ups
10 Wall balls (20, 14)
Rx+:(Legless Rope Climbs) (10 HSPU in place of HR Push-ups) (30, 20)
L2: (2 Ground to standing with rope) (35, 25) (Box Push-ups) (14, 10)
L1: (10 Ring Rows per round) (35, 25 Russian Swing) (Box Push-ups) (10, 8)