01/25/2019

25
Jan

01/25/2019

Rubicon Functional Fitness – Functional Fitness

View Public Whiteboard

Warm-up

10 Boot Straps

20 Lunges

30 Jumping Jacks

400m Jog

30 KB Swings (35/25)

20 Push-Ups

10 Ring Rows

Mobility

30 seconds per side:

– Spidermans

– Chest over rolled ankle lunge

– Ankle Stretches

1 minute per side:

– Banded Shoulder Distraction

Movement Review

Functional Fitness Games Open 16.3 standards video:

https://youtu.be/KggGsvxD3pY

WOD

Functional Fitness Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

Mobility

10 minute Foam Roll and Skills Ball work