ARFC 5.9.19

Announcements

Yoga has been canceled

Alamo Ranch Fit Club – Functional Fitness

Warm-up

800m run or 1000m row

10 PVC passes

10 PVC OHS

Quad Stretch

3 Rounds

10 arc/hollows on bar

10 russian KBS

5 single arm OHS per arm (KB or DB or no weight to practice form)

Metcon

Metcon (Time)

2 Rounds

20/25 Cal Bike

20 DL 225/145

Accesory

3 Rounds – 2mins at each station (18 mins on the clock)

Station 1 – 10/7 strict pull-ups (add weight if needed or scale down to jumping negatives or controlled ring rows)

Station 2 – Accumulate 60 sec side pike walk around a box, or 60 sec handstand walk, or scale down to wall walks or plank

Station 3 – Accumulate 60 sec L-sit hold (hanging from bar or rings, between two boxes, or on dip bar) (scale is flutter kicks)

*once you finish at each station, the remainder of the 2 mins is rest before moving to the next station

Share