Functional Fitness

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Hopefully you guys are enjoying the nice change of pace. We’re doing a lot more lifting and less metcon/conditioning work. We’re focusing on work capacity and base building.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Hypertrophy

A1. BB RDL 4x8
A1. Single arm bent over row 4x12

B. Accessory

B1. Chin up 4x8
B1. BB Pendlay row 4x10
B1. DB hammer curl 4x10

C. Conditioning

Row 6x1k, rest 2:00

D. Work Capacity

5 rounds, not for time
100' sled push (AHAP)
20 Russian KB Swing (AHAP)
100' sandbag carry (AHAP)

E. Gymnastics

For time:
20 rope climbs
Every 1:00, including 0:00, 12 GHDSU

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#cronusfit #rltw #besomebody #earnit #paytheman