09/21/16

20
Sep

09/21/16

**Alamo City Barbell Club will begin holding Weightlifting classes on Tuesday 9/27/16! Classes will be held on Tuesdays and Thursdays from 5:30-7:30pm and Saturdays 8:30-10:30am. Contact Rudy Elizondo at rudy@alamocitycrossfit.com for more info or to sign up.

 

Skill

Life
technique and practice Knee to elbows/Toe to bar

Fitness
Bar complex 1
5 strict T2B + kipping T2B
or
Bar Complex 2
2 strict pull ups+ 3 chest to bar + 4 kipping T2B

Metcon

Life & Fitness
Complete as many rounds and reps as possible in 18 mintues of:

10 Ring or Stationary Dips
15 Kettlebell Swings
20 Box Step-Ups with Dumbbells

Accessory

Hollow Rocks 3×20
Banded Straight Arm Lat Pulldowns 3×25

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