12/11/2018

11
Dec

12/11/2018

Announcements

Barbells & Beers this Friday(12/14) 5:30-7:30pm

Rubicon Functional Fitness – Functional Fitness

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Warm-up

20 M Each:

Alt. Air Squats

Soldier Kicks

Bear Crawl

Stiff Leg Bear Crawl

High Knees

Butt Kickers

Mobility

2 minutes each:

– Child’s Pose to Cobra

– Couch Stretch

Movement Review

Abmat Sit-Ups:

https://youtu.be/_HDZODOx7Zw

Wall Balls:

https://youtu.be/fpUD0mcFp_0

Box Jumps:

https://youtu.be/52r_Ul5k03g

WOD

Metcon (No Measure)

EMOTM 15 minutes:

min 1: 15 – Abmat Sit-Ups

min 2: 12 – Wall Balls (10/14)

min 3: 9 – Box Jumps (30″/24″)
Athletes will rotate movements every minute. If needed, athletes can share stations as long as they are starting on different stations.

Strength

Power Clean (1-1-1-1-1-1)

Take the remainder of the class time to build up to a heavy single.