Fox River Strength and Conditioning – FOXFIT
Warm-up
Warm-up (No Measure)
20 OVER AND BACKS
20 METER WAITER CARRY
20 KYACKS
20 METER FARMER CARRY
Metcon
Metcon (No Measure)
WOD #1
500 METER ROW
20 BURPEES
500 METER ROW
20 BURPEES
CORE:
50 WEIGHTED SIT UPS
WOD #2
30-20-10
PLATE PRESS
SIDE LUNGES
WIPERS