02/25/2019

25
Feb

02/25/2019

Rubicon Functional Fitness – Functional Fitness

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Warm-up

Warm-up #3 (No Measure)

15-12-9 For Quality

Calorie Air Bike

PVC Pass Through

PVC Overhead Squat

PVC Samson(total)

Leg Swings(per side)

Mobility

2 minutes per side:

– Banded Shoulder Distraction

– Couch Stretch

– Half Pigeon

Movement Review

Video Movement Review

American Kettlebell Swing: https://youtu.be/vdezTMulJ-k

Kipping Toes to Bar: https://youtu.be/_03pCKOv4l4

WOD

Chiquitas (Time)

For Time:

21-15-9

Kettlebell Swings (53/35)

Toes to Bar

800 M Run

9-15-21

Kettlebell Swings (53/35)

Toes to Bar

Skill Work

Complete the following in any order:

– 2 minute Plank

3 sets of 10 reps:

– DB Racked Single Arm Press (35s/25s)

– Single DB Cossack Lunge (35/25)