Fox River Strength and Conditioning – FOXFIT
Warm-up
Warm-up (No Measure)
1 MINUTE OF HIGH KNEES
1 MINUTE OF BUTT KICKS
1 MINUTE REVERSE CRUNCHES
1 MINUTE ROWING
Metcon
Metcon (No Measure)
WOD #1
AMRAP 9
10 AROUND THE WORLD LUNGES
15 GLUTE BRIDGES
10 SINGLE ARM RUSSIAN SWINGS
3 ROUNDS
HOLLOW HOLD (30 SECONDS WORK/15 SECONDS REST)
WOD #2
TABATA (4 ROUNDS OF EACH MOVEMENT 20 SEC WORK/10 SEC REST)
KB HIGH PULLS
JUMP SQUATS
SIT UPS
JUMPING PULL UPS