Fox River Strength and Conditioning – FOXFIT
Warm-up
Warm-up (No Measure)
500 METER ROW
THEN 2 ROUNDS
20 SIT UPS
15 SQUATS
20 JUMPING JACKS
Metcon
Metcon (No Measure)
WOD #1
2 ROUNDS
10 FROG JUMPS TO A SQUAT
20 RUSSIAN SWINGS
30 RUSSIAN TWISTS
40 MOUNTAIN CLIMBERS
CORE:
3 45 SECOND HOLLOW HOLDS
3 45 SECOND SUPERMAN HOLDS
WOD #2
5 ROUNDS
15 RING ROWS
10 REVERSE LUNGES
5 CALORIES ON BIKE