Fox River Strength and Conditioning – FOXFIT
Warm-up
Warm-up (No Measure)
1 MINUTE BIKE
1 MINUTE SKIS
1 MINUTE JUMP ROPE
1 MINUTE SIDE LUNGES
Metcon
Metcon (No Measure)
WOD #1
21-18-15-12
PULLS ON THE ROWER
DOUBLE FLUTTER KICKS
JUMPING SQUATS
CORE: TABATA (4 ROUNDS)
REVERSE CRUNCHES
RUSSIAN TWISTS
WOD #2
2 ROUNDS
25 RING ROWS
25 SIT UPS
25 JUMP ROPES
FINISHER: 500 METER ROW