FOXFIT FRIDAY

Fox River Strength and Conditioning – FOXFIT

Warm-up

Warm-up (No Measure)

100 METER ROW

10 RING ROWS

200 METER ROW

20 SQUATS

300 METER ROW

30 SIT UPS

200 METER ROW

20 LUNGES

100 METER ROW

10 BOX DIPS

Metcon

Metcon (No Measure)

WOD #1

TABATA (4 ROUNDS 20 SEC WORK/10 SEC REST)

SQUAT TO PRESS

REVERSE LUNGES

JUMPING JACKS

TOES TO RIG

CORE:

3 ROUNDS

20 SECOND 1 LEG PLANK

20 SECOND FULL PLANK

20 SECOND 1 LEG PLANK

REST 30 SECONDS

WOD #2

5 ROUNDS ( 30 SECONDS WORK/REST)

KB DEADLIFTS

RUSSIAN TWISTS

Categories: WOD

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