Fox River Strength and Conditioning – FOXFIT
Warm-up
Warm-up (No Measure)
3 ROUNDS
30 BYCYCLE KICKS
20 KNEE RISES
10 FROG JUMPS
Metcon
Metcon (No Measure)
WOD #1
TABATA (6 ROUNDS 20 SECONDS OF MOVEMENT/10 SECONDS REST)
LUNGES
SITUPS
SUPERMANS
ROWER
WOD #2
EMOM 12 (45 SECONDS OF MOVEMENT/15 SECONDS OF REST)
BURPEES
BOX STEPS
BOX DIPS
FINISHER: .5 MILE BIKE