LINS FITT – Functional Fitness
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
30 Seconds
Row
Air Squats
Bike
Push-up to Down Dog
Shuttle Sprint
Air Squats
Alternate Barbell Warmup
10 Stiff-Legged Deadlifts
5 Strict Presses
10 Elbow Rotations
5 Back Squats
10 Good Mornings
Metcon
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)
Metcon
Metcon (No Measure)
Not for Score, 2 Rounds:
:30s Single Arm OH Hold (left arm)
15 Sit-Ups
:30s Single Arm OH Hold (right arm)
15 Sit-Ups
:30s FR Hold
15 Sit-Ups
LINS FITT 