WOD

29
Mar

WOD

CrossFit Fulshear – CrossFit

– Metcon: Today’s metcon is a partner workout that will combine 2 benchmark workouts: Cindy and Annie. Partners can split work as desired for Annie and alternate completing full rounds of Cindy. This workout is unique in that it starts with a moderate/fast-paced workout and ends with an all-out sprint.

Warm-up

QOD: What was your favorite childhood TV show?

Partner Warm-Up

Partner 1: 30 high knees/20 Walking Lunges (BW, total)

Partner 2: Push Up Plus x 10; push-up right over left calve stretch.

*Switch

Partner 1: (On Rig) 10 scap squeeze/10 Hollow to Arch

Partner 2: 50 singles; 25 DU attempts

*Switch

Partner 1: 5 Strict Pull Ups/ 5 Kip Swings (think about belly to bar not chin over bar)/ 5 Kipping Pull-ups or pulls up which

will be done in workout

Partner 2: 15 air squats/ 15 squat jumps

*Switch

Then,

Remaining time make sure scaling is set and everyone is warm.

Metcon

With a partner Rounds/Time:

“Cindy”

AMRAP 20:

5 Pull-ups

10 Push-ups

15 Air Squats

*One athlete completes a full round at a time

L2: (Band Assisted Pull-ups) (Box Push-ups)

L1: (Ring Rows) (Box Push-ups)

Then right into,

For Time:

Annie”

50-40-30-20-10

Double Unders

Abmat Sit-ups

*One person works. Split as desired.

L2: (Double Under attempts)

L1: (Single Unders)

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Hypertrophy

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