03/22/2019

22
Mar

03/22/2019

Rubicon Functional Fitness – Functional Fitness

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Warm-up

2 Steady Rounds:

20 second hang from the bar

10 Kipping Swings

10 Cossack Lunges

10 Spidermans

2 Steady Rounds:

5 Push-up to Down Dog

10 empty bar Thrusters

5 Kipping Pull-ups

Mobility

1 minute per side Banded Hip Distraction

1 minute Down Dog alternating Ankle stretch

Functional Fitness Open Workout

Functional Fitness Open 19.5 movement standards

https://youtu.be/iXA0ZNB9gBQ

Functional Fitness Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes