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:
With a partner, One athlete completes a round at a time. At 20Minutes go straight into Annie
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.