LINS FITT – Functional Fitness
Warm Up
WU: Warm-up (No Measure)
Line Drills
MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) –
Thoracic – With the foam roller on the ground, wrap your arms as far around yourself as you can, as if you are hugging yourself. This will open up portions of the back that you can isolate pressure on with the foam roller. After 30 seconds with arms across your body, complete the 30 seconds with both arms extended above your head, elbows locked out and hands together.
Lats – Tight lats restrict high elbows in a front squat. Mobilize these by laying on your side with the foam roller high towards the armpit area. Pinning your lat to the foam roller, make large sweeping motions. 30 seconds on each lat
Metcon
WOD: Metcon (AMRAP – Reps)
3 Rounds:
1min Wallballs (20/14, Females to 9′ Target)
1 min Sumo Deadlift High Pulls (75/55)
1 min Box Jumps (24″/20″)
1 min Shoulder To Overhead (75/55)
1 min Calorie Row
Rest 1:00 between rounds.
then
Body Armor / Midline
4 Rounds each- with a partner
20 Weighted Hip Extensions while partner is doing a L-Sit Hold
LINS FITT 