“Wet Floor” Happy Birthday, Brian & Kirby!

LINS FITT – Functional Fitness

Warm-up

WU: Warm-up (No Measure)

Part 1: Line Drills + Mobility

Around Line of Wallballs:

Easy Jog

Quad Stretch

Knee to Chest

Straight Leg Kicks 


Side Lunge

Moderate Jog

Cradle Stretch

Active Samson

Active Spidermans

Push-up to Down Dog

Faster Jog

Side Shuffle

Air Squats

Child’s Pose on Medicine Ball

Squat Hold with Medicine Ball

Metcon

WOD: Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 25 min:

70 Wallballs (20/14)

60/40 Calorie Row

50 Toes to Bar

40 Sit Ups

30 Burpee BJO (24″/20″)

20 HSPU

10 Ring Muscle-Ups

WOD: Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 25 min:

70 Wallballs (20/14)

60/40 Calorie Row

50 Toes to Bar

40 Sit Ups

30 Burpee BJO (24″/20″)

20 HSPU

10 Ring Muscle-Ups