Fox River Strength and Conditioning – FOXFIT
Warm-up
Warm-up (No Measure)
2 ROUNDS
1 MINUTE BIKE
1 MINUTE ABMAT SITUPS
1 MINUTE JUMP SQUATS
1 MINUTE BOX STEPS
Metcon
Metcon (No Measure)
WOD #1
30-20-10
BALL SLAMS
PULLS ON THE ROWER
RUSSIAN TWISTS
CORE:
3X20 SHOULDER TAPS (30 SEC REST)
WOD #2
2 ROUNDS
50 SINGLE UNDER JUMP ROPES
40 HIGH KNEES
30 FLUTTER KICKS EACH LEG
20 SQUATS
10 KB UPRIGHT ROWS