Sunday


Fox River Strength and Conditioning – Open Gym

Warm-up

Warm-up (No Measure)

High Knees

Butt Kickers

Inside Taps Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + toe point + thoracic rotation

Leg Swing opposite toe to the opposite hand

Carioca

Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

Gymnastics

Metcon (AMRAP – Rounds)

Gymnastics Skill + Accessory

EMOM 10:

ODD Minutes: Skill #1 x 30-40 seconds

EVEN Minutes: 10 DB Split Squats + 10 Double DB Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

Run 200 Meters

15 Overhead Squats (95, 65)

2 Rope Climbs

Categories: WOD

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