Monday 2/5/18


Monday 2/5/18

Bio Community Fitness East- King George, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness

Elizabeth (Time)


Clean, 135# / 95#

Ring Dips
In this Functional Fitness benchmark workout, looking for athletes to choose a weight on the bar that they are capable of completing 10+ repetitions unbroken when fresh. On the ring dips, athletes should choose a variation that they are capable of completing 7-10 repetitions if they had to. Reducing the reps, adding a band, or putting dumbbells on boxes are just a few of the options provided in movement substitutions.


Metcon (Weight)

Pausing Front Squat

1 Rep On the Minute x 10

2 Second Pause in Bottom