LINS FITT – Functional Fitness
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
2 Rounds
1/2 class doing 90 sec. on Cardio: Row, bike, (jump rope if needed)
1/2 class doing
5 Scap Retractions – Video
5 Kip Swings
5 Strict Pull-Ups
5 Pushups
5 AbMat Sit-Ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Front Rack Stretch: 60 Seconds
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.
Metcon
WOD: Metcon (Time)
3 Rounds:
21/15 Calorie Assault Bike
7 Pull-Ups
7 Toes to Bar
7 Chest to Bar Pull-Ups
Directly into…
3 Rounds:
9 Power Cleans
9 Push Jerks
Rx 115/85
Rx+ 155/105
This is a two-part workout, with a single total time being our score today.
Starting with the first part, we have three rounds of a bike, with a gymnastic complex.
The second part is three rounds of barbell work.
Mid: Warm-up (No Measure)
Midline
With a Partner- 1 person does 30 Ab Mat Sit Ups, while the other partner s doing a Overhead Hold
3 Rounds
1st Round will be Right Arm Hold
2nd Round will be a Left Arm Hold
3rd Round will be both hands overhead
LINS FITT 