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.
QOD: What was your favorite childhood TV show?
Partner 1: 30 high knees/20 Walking Lunges (BW, total)
Partner 2: Push Up Plus x 10; push-up right over left calve stretch.
Partner 1: (On Rig) 10 scap squeeze/10 Hollow to Arch
Partner 2: 50 singles; 25 DU attempts
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
Remaining time make sure scaling is set and everyone is warm.
With a partner Rounds/Time:
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,
*One person works. Split as desired.
L2: (Double Under attempts)
L1: (Single Unders)
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
Easy 800-meter jog or 1k row or a 4-minute easy bike.