03/25/2019

25
Mar

03/25/2019

Rubicon Functional Fitness – Functional Fitness

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Warm-up

Warm-up #4 (No Measure)

2 Steady Rounds:

200m Jog

20 Air Squats

2 Steady Rounds:

5/side Spidermans

5 Inchworms

5 Boot Straps

WOD

BLITZKRIEG (AMRAP – Reps)

5 Rounds, 3 minute AMRAP with a 1 minute rest in between rounds:

200 M Sprint/Run

20 KB Swings (53/35)

Max Effort Double Under’s
Athletes will work for 3 minutes and then rest for 1 minute for 5 rounds. Score is the total number of Double Under’s completed in the remaining time after the 200 meter run and 20 kettlebell swings.

Core

3 minutes accumulated in each hold and it does not need to be unbroken, 10 minute time cap:

– Plank (Side planking is fine)

– “L” Hang or High Knee Hang from the bar

Mobility

5 minute Foam Roll on Legs and Lumbar