03/28/2019

28
Mar

03/28/2019

Rubicon Functional Fitness – Functional Fitness

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Mobility

4 minutes SMR (self myofascial release=foamroll, lacrosse ball, skills/dimple ball)

2 minutes per side Couch stretch

Warm-up

Warm-up #1 (No Measure)

2 Steady Rounds:

200m Row

20 Lunges

10 Air Squats

10 Kipping Swings

5 Boot Straps

Partner WOD

Dream Team Chipper (Time)

In teams of 2-3 athletes, complete the following chipper for time:

3000 M Row

180 Wall Balls (20/14)

90 Box Jumps (24/20)
25 minute time cap. In teams of 2-3, athletes will complete an entire movement before starting onto the next one. Only one athlete can work at a time and reps can be broken up however the team sees fit.

Accessory

3 Rds NFT:

10 DB Deadlifts

10 HSPU