Fox River Strength and Conditioning – FOXFIT
Warm-up
Warm-up (No Measure)
5X5 TYW’S
THEN…
500 METER ROW
Metcon
Metcon (No Measure)
WOD #1
3 ROUNDS
10 KB DEADLIFT HIGH PULLS
15 RUSSIAN TWISTS PER SIDE
20 SQUATS
25 SIT UPS
30 SINGLE UNDERS
CORE:
3 ROUNDS
20 SIT UPS
10 SUPERMANS
20 LEG LIFTS
WOD #2
3 ROUNDS
300 METER ROW
20 KB SWINGS
10 PUSH UPS