02/21/2019

21
Feb

02/21/2019

Announcements

Friday Night Under the Lights starts this Friday, don’t forget we will be having a Potluck, drinks and hanging out to cheer each other on!!!

Rubicon Functional Fitness – Functional Fitness

Warm-up

2 Steady Rounds:

5 Inchworms

5/side Spidermans

10 Ring Rows

10 Kipping Swings

200m jog

Mobility

1 minute per side on each movement:

– Couch Stretch

– Banded Shoulder Distraction

Movement Review

Metcon

Metcon (6 Rounds for reps)

AMRAP 3 Minutes

Max Clean and Jerk 95/65lbs

Rest 3:00

AMRAP 3 Minutes

Max Bar Muscle Ups

Rest 3:00

AMRAP 2 Minutes

Max Overhead Squats 95/65lbs

Rest 2:00

AMRAP 2 Minutes

Max Chest to Bar

Rest 2:00

AMRAP :90

Max Thrusters 95/65lbs

Rest :90

AMRAP :90

Max Pull Ups
*More Options:

3 Minutes of Bar MU attempts whether you have them or not (p.s. you should)

Same goes for CTB

Go for broke on each AMRAP. You should have plenty of rest between movements.