Saturday Morning, Live

Fox River Strength and Conditioning – CrossFit


Warm-up (No Measure)

Partner Warm Up

P1: 30 high knees/20 Walking Lunges

P2: Push Up Plus x 10; push-up right over left calve stretch.


P1: (On Rig) 10 scap squeeze/10 Hollow to Arch

P2: 50 singles; 25 DU attempts


P1: 5 Strict Pull Ups/ 5 Kip Swings (think about belly to bar not chin over bar)/ 5 Kipping Pull-ups which will be done in workout

P2: 15 air squats/ 15 squat jumps


Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
With a partner, One athlete completes a round at a time. At 20Minutes go straight into Annie

Annie (Time)

With a partner, one person works. Split as desired

Metcon (AMRAP – Rounds)

Easy 800-meter jog or 1k row or a 4-minute easy bike.

Categories: WOD

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