05/22/2019

22
May

05/22/2019

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

View Public Whiteboard

Mobility

2 minute per side:

– Couch Stretch

– Pigeon Stretch

Warm-up

Warm-up #3 (No Measure)

2 Steady Rounds:

200m Run

10 PVC Pass Through

10 PVC Overhead Squat

10 sec/side PVC Lat Stretch

10 Leg Swings(per side)

Skill Work

Continuous Pull-ups (AMRAP – Rounds and Reps)

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.
Use as many sets each minute as needed.
15 minute Time Cap:

Strict (RX+) Kipping (RX)

Banded Strict (Int) Ring Row (Beg)

WOD

SPLITSHOT (Time)

500 M Row, Buy-In:

21 – 15 – 9 – 15 – 21 Reps of:

– KB Swings (53/35)

– Abmat Situps

Accessory

3 Rds NFT:

2/side Turkish Getup + OHS (KB or DB)

20 Cal Air Bike