ARFC 1.11.19

Announcements

Meta Church fundraiser this Saturday 10am-1pm. $20 donation for the workout however our members are not required to donate. We just want you to come out, workout and be apart of the community. Barbell Sweets will also be out

Alamo Ranch Fit Club – Functional Fitness

Warm-up

5-10 min Foam Roll

3 rounds:

5 wall squats

10 banded pull-aparts

20ft Bear crawl (half of length of rig)

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

21 Cal Row

15 Air Squats

12 Ab mat situps

9 pull-ups

6 DB seated strict press (35/25)

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