Fox River Strength and Conditioning – FOXFIT
Warm-up
Warm-up (No Measure)
10 CALORIE BIKE
30 SECOND HAMSTRING STRETCH EACH LEG
5 CALORIES BIKE
30 SECOND HAMSTRING STRETCH EACH LEG
Metcon
Metcon (No Measure)
WOD #1
3 ROUNDS
6 AIR SQUATS
8 RING ROWS
12 LUNGES (6 PER LEG)
CORE:
3 ROUNDS
20 SECOND PLANK WITH 40 SECONDS REST
3 ROUNDS
10 REVERSE CRUNCHES
WOD #2
21-15-9
PULLS ON THE ROWER
SIT UPS
PLATE PRESS