Fox River Strength and Conditioning – FOXFIT
Warm-up
Warm-up (No Measure)
2 ROUNDS
20 METER BUTT KICKS
20 RING ROWS
20 METER HIGH KNEES
20 SIT UPS
Metcon
Metcon (No Measure)
WOD #1
500 METER ROW
100 SINGLE UNDERS
400 METER ROW
40 REVERSE CRUNCHES
300 METER ROW
30 SQUATS
200 METER ROW
20 BOX STEPS
100 METER ROW
10 PUSH UPS
CORE: 3 ROUNDS 20 SHOULDER TAPS (30 SEC REST)
WOD #2
21-15-9
BIKE CALORIES
SIT UPS