Fox River Strength and Conditioning – FOXFIT
Warm-up
Warm-up (No Measure)
3 ROUNDS
5 CALORIES ON BIKE
10 SQUATS
10 RING ROWS
Metcon
Metcon (No Measure)
WOD #1
5 ROUNDS
10 RUSSIAN KB SWINGS
10 PLATE PRESS (10#)
10 SIDE LUNGES EACHSIDE
CORE WORK:
4 ROUNDS
15 ELBOWS TO HANDS PLANK (REST 30 SEC BETWEEN ROUNDS)
WOD #2
100 METER ROW
9 CALORIES BIKE
200 METER ROW
7 CALORIES BIKE
300 METER ROW
5 CALORIES BIKE
400 METER ROW
3 CALORIES BIKE
500 METER ROW