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