01/10/2019

10
Jan

01/10/2019

Rubicon Functional Fitness – Functional Fitness

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Warm-up

3 Steady Rounds:

10 Calories Air Bike

10/direction Banded Side Steps

10 Med Ball Cleans

Mobility

2 minutes per side each stretch:

– Couch Stretch

– Banded Shoulder distraction

Skill Work

10 minutes to work on handstand walking and holds. Try and see how many unbroken wall walks you can complete without your feet touching the ground, or, see how long you can hold yourself in a handstand against the wall.

WOD

Pleasure Cruise (Time)

For Time:

800 M Run

40 Burpee Box Jumps (24/20)

400 M Run

20 Burpee Box Jumps (24/20)
20 minute time cap. Athletes should pick distances they can run the entire distance, if unable to run, row 1000 and 500 meters.