FOXFIT FRIDAY

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

Categories: WOD

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