01/11/2019

11
Jan

01/11/2019

Rubicon Functional Fitness – Functional Fitness

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Warm-up

2 minute jump rope

then 3 Steady Rounds:

5/side Single Arm DB Hang Clean and Press

10/side Lunges

15/side Standing Banded Oblique Twist

Standing Banded Oblique Twist = https://youtu.be/HoQiQx01VV4

Movement Review

Spend 10 minutes warming up your Deadlift and setting up your ring dip or bench dip station

WOD

Metcon (Time)

For Time:

75 Wall Balls (20#,10’/14#,9′)

50 Ring Dips

25 Deadlifts (275/185)
18 minute Time Cap. Athletes can break up the movements however they want. Scale Bench Dips for the Ring Dips. Athletes Can also share barbells and just start on different stations if there is not enough bumper plates.

Mobility

5 Minutes Each:

– Lacrosse Ball on your back

– Rumble Roll your legs from the hip down