Functional Fitness

General warm-up:
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2 Rounds of:
10 Unilateral hip flows each side
10 Alt Single leg good mornings
5 Rolling straddle stretches
10 Bottom squat rotation

Then: 27 squats
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Then spend 10 min on your machine of choice, aiming to get a little sweaty and bring your heart rate up. You should feel more alert, but not tired.
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Specific warm up

10 Alt. Box step ups
8 Box jumps
6 Box jump overs
*Get to know the feeling of the movement and get into a rhythm, get a feel for how you would like to do step down the box

10 WB Front squqts
8 WB Thrusters
6 WB Shots
*Try to get a good flow and be aware of your breathing, as many people hold their breath too much when doing this movement. 

10 Wall ball box step overs. 
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Followed by 2 or 3 rounds at “Workout” pace.
 
6 Box jump overs
8 Wall balls 
6 Box jump overs
8 wall balls
12 WB Box step overs
8 wall balls 

Open workout 26.1

For time:

20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots

18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs

40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots

Time cap: 12 minutes

Rx’d: (Ages 16-54)
♀ 14-lb (6-kg) medicine ball,
9-foot target, 20-inch box
♂ 20-lb (9-kg) medicine ball,
10-foot target, 24-inch box

Scaled: (Ages 16-54)
♀ 10-lb (4-kg) medicine ball,
9-foot target, 20-inch box
(may step up)
♂ 14-lb (6-kg) medicine ball,
10-foot target, 24-inch box
(may step up)

Masters 55+:
♀ 14-lb (6-kg) medicine ball,
9-foot target, 20-inch box
(may step up)
♂ 20-lb (9-kg) medicine ball,
9-foot target, 24-inch box
(may step up)

Scaled Masters 55+:
♀ 10-lb (4-kg) medicine ball,
8-foot target, 20-inch box
(may step up)
♂ 14-lb (6-kg) medicine ball,
8-foot targe
(may step up)