FOXFIT MONDAY

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

Categories: WOD

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