Fox River Strength and Conditioning – FOXFIT
Warm-up
Warm-up (No Measure)
3 ROUNDS
5 ROWING CALORIES
6 PUSH UPS
7 SQUATS
8 REVERSE LUNGES
Metcon
Metcon (No Measure)
WOD #1
21-15-9
BIKE CALORIES
PLATE PRESS (10#)
SIT UPS
3 ROUNDS
15 V UPS (30 SECONDS REST BETWEEN ROUNDS)
WOD #2
4 ROUNDS
12 TRICEP PUSH DOWNS
10 RING ROWS
8 BURPEES
ROW 250 METERS