2/1/2019

Functional Fitness

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Happy Friday crew. Some good options for the program today in regards to metcons. Good accessories as well working on good movement and positions. Enjoy the weekend

A/B/E mandatory. Choose C or D based on weaknesses and time.

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A. Oly

10 EMOM, 2 C+J @75-80%

B. Metcon

12 AMRAP

30 cal row
30 pistols
30 DB Snatch (50/35)

C. Metcon

3 RFT

2 legless rope climbs
50 WB
2 leg rope climbs

D. Conditioning

AAB 8x 20/15cal Rest 2:00, 90%+ effort

E. Accessory

Bottom up KB Press 3x10

KB Goblet tempo squat (4444), 4x5

Strict HSPU - one max effort set, rest 3 minutes into 5 AMRAP of unbroken sets at 25% of max effort set

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#cronusfit #rltw #besomebody #earnit #paytheman