LINS FITT – Functional Fitness
Warm Up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
Arm Circles
Internal/External Rotation
Hand Stretch
Standing Hollow and Arch
Transverse Abduction
Wrist extension
Wrist Flexion Push Up
Hamstring and Hips
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Strength
S: Front Squat (EMOM 7 min 1 3 sec. pausing FS, 1 FS)
Front Squat
Metcon
WOD: Metcon (Time)
“Satans Whiskers”
3 Rounds:
10 chest to bar pull ups
10 front squats 165/110
10 bar facing burpees
(12min CAP)
Gymnastics
G: Hand Stand Walk
Hand Stand Walk Work
-Standing Neutral Position
-Deep Lunges
-Lunge- 1 leg lean
-Lunge- Hands to ground
-1 leg kick up
-Transfer of legs
-Wall walk lunge
-Wall walk lunge- transfer of weight on hands
LINS FITT 