Fox River Strength and Conditioning – FOXFIT
Warm-up
Warm-up (No Measure)
2 ROUNDS
1 MINUTE KB SWINGS
1 MINUTE GLUTE BRIDGES
1 MINUTE MOUNTAIN CLIMBERS
1 MINUTE SITUPS
Metcon
Metcon (No Measure)
CORE: 3X20 PLANK UPS
WOD #1
2 ROUNDS
20 CALORIES ROWER
20 JUMP ROPES
20 AIR SQUATS
20 FIGURE 8’S
WOD #2
AMRAP 8
4 KB DEADLIFTS
4 REVERSE LUNGES
4 SITUPS
8 KB DEADLIFTS
8 REVERSE LUNGES
8 SIT UPS
(CONTINUE TO ADD 4 REPS PER ROUND FOR 8 MINUTES)