Fox River Strength and Conditioning – FOXFIT
Warm-up
Warm-up (No Measure)
10 METERS SAMPSON STRETCH
10 METERS SQUAT JUMPS
10 METERS SAMPSON STRETCH
10 METERS SQUAT JUMPS
THEN…
3 30 SECOND HOLLOW HOLDS
Metcon
Metcon (No Measure)
WOD #1
2 MINUTES ROWING
25 SQUATS
2 MINUTES ROWING
25 KB HIGH PULLS
2 MINUTES ROWING
25 KB DEADLIFTS
2 MINUTES ROWING
25 REVERSE LUNGES
2 MINUTES ROWING
25 KB RUSSIAN SWINGS
2 MINUTES ROWING
25 SIT UPS
WOD #2
3 ROUNDS
10 METERS WALKING LUNGES
20 SKIS
10 RING ROWS