Fox River Strength and Conditioning – FOXFIT
Warm-up
Warm-up (No Measure)
20 METER BEAR CRAWL (FOCUS ON SHOULDER/HIP MOBILITY)
15 SITUPS (NO ABMAT)
20 PULLS ON THE ROWER
15 FLUTTER KICKS EACH LEG
20 RING ROWS
15 SUPERMANS
Metcon
Metcon (No Measure)
WOD #1
AMRAP 10
5 MEDBALL CLEANS
10 RUSSIAN TWISTS
15 CALORIES ON ROWER
REST 2 MINUTES
3 ME HOLLOW HOLDS
WOD #2
30-20-10
KB SWINGS
MOUNTAIN CLIMBERS
JUMPING PULL UPS