LINS FITT – Functional Fitness
Warm-up
Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
1 Round
30 Seconds Each:
Jumping Jacks
Active Samson
Push-up to Down Dog
Arms Overhead Air Squats
2 Rounds:
30 Seconds Each
PVC Pass Throughs
PVC Overhead Squats
PVC V-Ups
Barbell Warmup
5 Elbow Rotations
5 Strict Press & Reach
5 Pausing Front Squats
5 Push Press & Reach
TEACHING (12:00 – 25:00)
TOES TO BAR
Tension
The goal of our Toes to Bar today is to maintain tension. In the arch position, we’re looking for a straight legs and a tight body. Reference the daily video for a visual of the drill we’ll do in movement prep. In summary, looking to hit the following:
Hands Shoulder Width
Press Tall with Arms
Press Tall with Knees
Squeeze the Glutes
Feet Together
Head Neutral
Movement Prep
10 Scap Pull-ups
5 Kip Swings
3 Knees to Chest
3 Toes to Bar
Metcon
WOD: Metcon (Time)
For Time (Teams of 2 | 30 Minute Cap):
1 mile run
Directly Into…
40 Toes to Bar
40 Box Jump Overs (24″/20″)
40 Thrusters (95/65)
40 Toes to Bar
40 Box Jump Overs (24″/20″)
50 Thrusters (115/80)
40 Toes to Bar
40 Box Jump Overs (24″/20″)
40 Thrusters (135/95)
LINS FITT 