11/10/16

9
Nov

11/10/16

Thursday

Alamo City Crossfit will be featured on KSAT 12’s SA Live on Friday the 11th at 1 pm!!! Liz will be explaining Crossfit while two of our members Jacob Beza and Kathy Prieto represent and demonstrate a little of what we do. So please pass the word to everyone and tune in! You can live stream the show Here

Skill
Life & Fitness
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Rolling Pistol or Roll to Candlestick x 10 reps
Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-sec.Eccentric Descent Handstand Push-Ups
Station 3 – 60 seconds of Hollow Body Hold
Station 4 – 30 seconds for Max Reps of Strict Supinated-Grip Pull-Ups

Metcon
Life & Fitness
Three sets for max reps of:
60 seconds of Burpees
Rest 60 seconds
60 seconds of Box Jump or Step-Overs
Rest 60 seconds
60 seconds of Dumbbell Plank Rows
(hold push-up position, row left, row right…repeat)
Rest 60 seconds
60 seconds of Toes to Bar or V ups
Rest 60 seconds

Accessory

Preacher Curls: 2 sets of 8 reps moderately heavy wt.
Db Inside Curls: 2 sets of 10 reps moderately wt.

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