Fox River Strength and Conditioning – FOXFIT
Warm-up
Warm-up (No Measure)
1 MINUTE HIGH KNEES
1 MINUTE LUNGE WITH A KICK
1 MINITUE LATERAL BUNNY HOP
1 MINUTE FLUTTER KICKS
Metcon
Metcon (No Measure)
WOD #1
DOUBLE TABATA (40 SECONDS WORK/20 SECONDS REST)
4 ROUNDS PER MOVEMENT
JUMPING SQUATS
MOUNTAIN CLIMBERS
CURL TO PRESS
KB DEADLIFTS
CORE:
3 ROUNDS
20 SECOND SIDE PLANK, 20 SECOND PLANK, 20 SECOND SIDE PLANK
WOD #2
EMOM 8
MINUTE 1, MINUTE 3, MINUTE 5, MINUTE 7
10 BOX STEPS
MINUTE 2, MINUTE 4, MINUTE 6, MINUTE 8
10 BOX SQUAT TO PRESS