Fox River Strength and Conditioning – FOXFIT
Warm-up
Warm-up (No Measure)
1 MILE BIKE
1 MINUTE OF SQUATS
1 MINTUE OF SITUPS
1 MINUTE OF LUNGES
Metcon
Metcon (No Measure)
WOD #1
100 PULLS ON THE ROWER
90 MARCHING BRIDGES
80 RUSSIAN TWISTS
70 MOUNTAIN CLIMBERS
60 JUMPING SQUATS
50 PULLS ON THE ROWER
40 MARCHING BRIDGES
30 RUSSIAN TWISTS
20 MOUNTAIN CLIMBERS
10 JUMPING SQUATS
CORE: 3 30 SECOND ONE LEGGED PLANKS
WOD #2
2 ROUNDS
10 PISTOL SQUATS
10 BOX STEPS
10 PLATE PRESSES