Fox River Strength and Conditioning – FOXFIT
Warm-up
Warm-up (No Measure)
2 ROUNDS
1 MINUTE OF ROWING
1 MINUTE OF REVERSE CRUCHES
1 MINUTE OF BIKE CALORIES
1 MINUTE SIT UPS
Metcon
Metcon (No Measure)
WOD #1
AMRAP 12
10 SIDE LUNGES PER SIDE
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 40 SEC WORK/20 SEC REST)
KB HIGH PULLS
JUMP SQUATS
SIT UPS
JUMPING PULL UPS