Fox River Strength and Conditioning – FOXFIT
Warm-up
Warm-up (No Measure)
500 METER ROW
10 PUSH UPS OFF THE ROWER
750 METER ROW
20 SIT UPS
1000 METER ROW
25 BALL SLAMS
Metcon
Metcon (No Measure)
WOD #1
AMRAP 8
2 OVERHEAD PRESS
2 SIT UPS
2 SQUATS
4 OVERHEAD PRESS
4 SIT UPS
4 SQUATS
…..
REST 2 MINUTES
30 SECOND SIDE PLANK EACH SIDE
REST 2 MINUTES
WOD #2
21-15-9
LUNGE WITH A HIGH STEP
BOX JUMPS
V UPS