FOXFIT FRIDAY

Fox River Strength and Conditioning – FOXFIT

Warm-up

Warm-up (No Measure)

3 ROUNDS

30 BYCYCLE KICKS

20 FLUTTER KICKS

30 SECOND WALL SIT

Metcon

Metcon (No Measure)

WOD #1

DOUBLE TABATA (4 ROUNDS 40 SECONDS OF MOVEMENT/20 SECONDS REST)

SIDE LUNGES

KNEE RISES

SUPERMANS

ROWING

CORE: 4 ROUNDS 30 SECOND HOLLOW HOLD

WOD #2

EMOM 12 (45 SECONDS OF MOVEMENT/15 SECONDS OF REST)

GROUND TO OVERHEAD WITH PLATE

BOX STEPS

RING ROWS

FINISHER: 2 MINUTES OF JUMP ROPE

Categories: WOD

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