01/29/2019

29
Jan

01/29/2019

Rubicon Functional Fitness – Functional Fitness

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Warm-up

2 minute Jump Rope

40 Leg Swings (20/side)

10/side Down-Dog Calf Stretches

20 seconds per side:

– Spidermans

– Chest-over-foot Lunges

Mobility

2 minutes each side:

– Couch Stretch

– Banded Shoulder Distraction

– Froggy Stretch

Movement Review

Metcon movements Points-of-Performance:

Double Under’s: https://youtu.be/-tF3hUsPZAI

Kipping Pull-up: https://youtu.be/r45xLlH7r_M

Wall Balls: https://youtu.be/fpUD0mcFp_0

WOD

Metcon (Time)

3 Rounds For Time:

100 Double Under’s (3:1)

20 Pull-ups

40 Wall Balls (20/14)
15 minute time cap on today’s workout. Pull-up options for intermediate and beginner athletes are Kipping Pulls and Jumping. No Bands and Ring Rows are reserved for athletes with injured shoulders. For wall balls, athletes should focus on the squat and keeping their chest and elbows UP!!!

Mobility

10 minute Rumble Roll on your Back and Legs