04/05/2019

5
Apr

04/05/2019

Rubicon Functional Fitness – Functional Fitness

View Public Whiteboard

Mobility

5 minute SRM with a Foam or Rumble Roller

Warm-up

The Functional Fitness Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Superman Hold for Back Extensions

WOD

Out the Gate (Time)

4 Rounds for time:

400 m Run

20 Box Jumps (24″/20″)
20 minute time cap

Accessory

3 Steady Rounds NFT:

15 B/W Deadlift

20 Pushups