Fox River Strength and Conditioning – FOXFIT
Warm-up
Warm-up (No Measure)
5 ROUNDS
10 RING ROWS
10 STANDING RING DIPS
10 SIT UPS
10 SQUATS
Metcon
Metcon (No Measure)
WOD #1
2 ROUNDS
10 PUSH UPS
20 SITUPS
30 LUNGES
40 MOUNTAIN CLIMBERS
50 JUMPING JACKS
60 SECOND WALL SIT
CORE: 3 45 SECOND PLANK (15 SEC REST)
WOD #2
10-20-10
BOX STEPS
PULLS ON ROWER
FROG JUMPS