03/19/2019

19
Mar

03/19/2019

Rubicon Functional Fitness – Functional Fitness

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Warm-up

Warm-up #1 (No Measure)

500m Row

40 Lunges

30 Air Squats

20 Kipping Swings

10 Boot Straps

Mobility

1 minutes per side:

– Couch Stretch

– Thread the Needle

– Lying Cross Shoulder

WOD

JUMP FOR JOY (Time)

For Time:

800 M Run

80 DU’s (3:1)

600 M Run

60 DU’s

400 M Run

40 DU’s
20 minute time cap.

Core

MIDLINE MADNESS (No Measure)

4 Giant Sets, not for time:

10 Banded Good Mornings

15 Abmat Sit-Ups

20 Supermans (2 sec hold)

25/side Flutter Kicks