Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Gymnastics Coaching and Warm up
then,
Coach’s Snatch Practice
Metcon
Metcon (AMRAP – Rounds)
EMOM 10:
ODD Minutes: 3 Position Power Snatch Practice
– high hang + hang + hang below knee x 1 rep each.
EVEN Minutes: 15 Banded Pulldowns
Metcon (AMRAP – Rounds)
EMOM 10:
ODD Minutes: GOAT Movement
EVEN Minutes: Static Hold
*GOAT is your weakest movement, not your Greatest of all time!
Extra Credit
Buns + Guns (AMRAP – Rounds)
EMOM 8:
ODD Minutes: 20 Glute Bridges (Double Leg)
EVEN Minutes: 20 Alt. DB Curls (total)