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