Fox River Strength and Conditioning – FOXFIT
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 AROUND THE WORLD EACH SIDE
10 BACK LEG SWINGS EACH SIDE
10 HIP ROTATIONS EACH SIDE
10 OVERHEAD PLATE PRESS
Metcon (No Measure)
WOD #1
4 ROUNDS
10 SINGLE ARM RING ROWS TOTAL
15 GOBLET SQUATS
20 AB MAT SITUPS
REST 1 MINUTE
3 1 MINUTE PLANKS (30 SECONDS REST BETWEEN REPS)
REST 1 MINUTE
WOD #2
5 ROUNDS
10 KB OVERHEAD PRESS
10 TRICEP EXTENSION
10 SINGLE LEG SQUAT
REST 1 MINUTE
3 200 METER ROW