Fox River Strength and Conditioning – FOXFIT
Warm-up
Warm-up (No Measure)
500 METER ROW
30 SQUATS
500 METER ROW
20 RING ROWS
500 METER ROW
10 BOX DIPS
Metcon
Metcon (No Measure)
WOD #1
EMOM 12
1ST MINUTE 15 REVERSE CRUNCHES
2ND MINUTE 12 SHOULDER PRESS
3RD MINUTE 10 WINSHIELD WIPERS (EACH SIDE)
CORE: 3 1 MINUTE PLANKS
WOD #2
4 ROUNDS
15 V UPS
20 SIDE LUNGES
30 MOUNTAIN CLIMBERS EACH LEG