Functional Fitness

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Conditioning today is a bit of a bench mark workout. It’s Mikko’s triangle, a workout from one of the OG crossfitters. Scale up/down the calories for each machine depending on your capacity. If you don’t have access to one of the machines, do burpees or 2:1 KB swing instead.

A/B mandatory. Pick 1 out of C/D.

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A. Oly

A1. Push press 5x6
A1. Handstand hold 5x:30s

B. Accessory

B1. DB lateral raise 3x10
B1. BB upright row 3x10
B2. BB shrug 3x15
B2. Band pull aparts 3x25

C. Conditioning

Mikko's triangle
40 EMOM, alternating
15/12 cal AB
15/12 cal row
15/12 cal ski
Rest

D. Work Capacity

30 AMRAP
100m sandbag run (100/75)
8 sandbag ground to overhead (100/75)
10 sandbag row (100/75)
12 sandbag front squat (100/75)

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#cronusfit #rltw #besomebody #earnit #paytheman