BFF

LINS FITT – Functional Fitness

Warm-up

WU: Warm-up (No Measure)

WOD BRIEF + GROUP WARMUP (0:00 – 10:00)

45 Seconds

Active Samson + Air Squats at Top

Front Plank Hold

30 Seconds

Slow Air Squats

Push-up Shoulder Taps

15 Seconds

Jumping Air Squats

Hollow Hold

Dumbbell Warmup

Completed With 2 Light Dumbbells:

5 Romanian Deadlifts

5 Muscle Cleans

5 Strict Press and Reach

5 Push Presses

5 Front Squats

MOBILITY (10:00 – 12:00)

Pec Stretch on Wall: 1 Minute Each Side

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Metcon

WOD: Metcon (AMRAP – Rounds and Reps)

BFF

Teams of 2, AMRAP 25:

3-6-9-12-15….

Calorie Row/Bike

Kettlebell Swings (53/35) (65/45RX+)

Wallballs (20/14) (30/20RX+)

Partners Switch After Full Rounds

GENERAL

One partner working at a time

Teammates will switch after completing full rounds

Flow of Workout:

Athlete 1 Completes Round of 3

Athlete 2 Completes Round of 3

Athlete 1 Completes Round of 6

Athlete 1 Completes Round of 6

….

ROW

All athletes will row the same number of calories for logistics

WALLBALLS & KETTLEBELL SWINGS

Choose weights that you could cycle for 25+ reps unbroken when fresh

It’s ok for teammates to be using different weights

In the double digit rounds, athletes should be able to complete each movement in 2 sets max