2/16/2019

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Functional Fitness

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Happy Saturday. Get after the metcon today. Think about how you want to approach the workout. Pace each round or sprint each round and try and hold on. Either way, enjoy it

Choose between A/B. C/E mandatory. D optional.

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A. Strength

Deadlift 5x3@80%

B. Strength

Push press - work up to an 8 rep touch and go set

Do at least 3 warm ups before attempting any maxes

C. Metcon

2 rounds, rest 4:00 between rounds

3 AMRAP
5 burpee box jump over (24/20)
5 DB box step over (50/35)
Rest 1 min
3 AMRAP
10 pull-ups
10 pistols
Rest 1 min
6 AMRAP
50/40cal row
40 DU
30 WB (20/14)
20 DB snatch (50/35)
10 power snatch (115/75)
Max bar facing burpees

D. Gymnastics Conditioning

4 RFT, rest 1:00 between rounds

20 pistols
15 pull-ups
10 HSPU

E. Accessory

Single arm DB row 3x10

Hanging L-sit hold 3x30s

Banded glute bridges (2 sec pause at top) 3x20
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Cronus Fit