Fox River Strength and Conditioning – FOXFIT
Warm-up
Warm-up (No Measure)
500 METER ROW
THEN…
3 ROUNDS OF 10 REPS
FWD SHOULDER RISES
LATERAL SHOULDER RISES
Metcon
Warm-up (No Measure)
WOD #1
21-15-9
BURPEES
KB DEADLIFTS
CORE: 3 ROUNDS 20 SECOND PLANK, 20 SECOND SIDE PLANK, 20 SECOND SIDE PLANK
WOD #2
30-20-10
BALL SLAMS
MOUNTAIN CLIMBERS
SIT UPS