05/17/2019

17
May

05/17/2019

Announcements

Monday 5/27 – Memorial Day “MURPH” – holiday schedule (8am, 930am & 11am classes ONLY!!!) Please reserve your spot in advance. Teams welcome, feel free to bring-a-friend, get us their email so we can send them a waiver!

Rubicon Functional Fitness – Functional Fitness

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Mobility

5 minutes SMR – Foam Roll

1 minute each:

– Saddle Pose

– Froggy Stretch

– Child’s Pose

Warm-up

3 Steady Rounds:

5 Good Mornings

5 Deadlifts

5 Push-up to Down Dog

5 Kipping Swings

WOD

Saved by the Barbell (3 Rounds for reps)

3 rounds for max reps of:

1 minute of burpees


1 minute of wall-ball shots

1 minute of deadlifts


1 minute of med-ball sit-ups


1 minute of hang power cleans


Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans


Women: 14-lb. ball, 75-lb. deadlifts and cleans

Core

3 Rounds NFT:

20 KB Russian Twists

20 KB Heel touches on each side

60 Flutter Kicks