Functional Fitness

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FOr the conditioning piece today, you’ll be doing a max effort 500m and 400m run. The choice is up to you the order and recovery but rest as needed between efforts. The goal here is to get a baseline assessment of your times for future pieces.

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

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A. Oly

Work up to 1RM C+J

B. Accessory

Pendlay row 3x8
BB RDL 3x10
Banded face pull 3x20

C. Metcon

Linda
For time
10-9-8-...3-2-1
Deadlift (295/220)
Bench (195/135)
Squat clean (145/105)

D. Conditioning

Each for time (rest as needed between)
500m row
400m run

E. Gymnastics

Barbara
5 RFT
20 pullups
30 pushups
40 situps
50 squats

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#cronusfit #rltw #besomebody #earnit #paytheman