LINS FITT – Functional Fitness
Warm-up
WU: Warm-up (No Measure)
With a partner for 8 minutes- switch every minute
Cardio
Movements
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats
Metcon
WOD: Metcon (No Measure)
3 Rounds:
2:00 Light Bike, Row, Ski Erg or Run
3 Strict Pull-Ups
6 Pushups
9 Kettlebell Swings (53/35)
12 Air Squats
15 AbMat Sit-Ups
Directly into…
3 Rounds:
2:00 Light Bike, Row, Ski Erg or Run
3 Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Push Jerks
Barbell loaded between 40-50% of estimated 1RM Clean and Jerk.
LINS FITT 