FOXFIT FRIDAY

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

Categories: WOD

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