Fox River Strength and Conditioning – FOXFIT
Warm-up
Warm-up (No Measure)
3 ROUNDS
5 BOX STEPS
5 FROG JUMPS
5 SIT UPS
5 SQUATS
5 PUSH UPS
5 LUNGES EACH LEG
Metcon
Metcon (No Measure)
WOD # 1
250 METER ROW
30 SIT UPS
250 METER ROW
25 SQUATS
250 METER ROW
20 LUNGES
250 METER ROW
15 RING ROWS
REST 1 MINUTE
ABS: 3 ROUNDS 15 REVERSE CRUNCHES
WOD #2
21 KB SWINGS
21 SECOND PLANK
21 BALL SLAMS
15 KB SWINGS
30 SECOND PLANK
15 BALL SLAMS
9 KB SWINGS
45 SECOND PLANK
9 BALL SLAMS