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