HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Coaches Warm-up

B: Metcon (5 Rounds for reps)

5 Rounds
1 Minute DU

1 Minute Burpees

1 Minute Thrusters (R+95/65, Rx 75/55)

1 Minute Rest

*We’ll work for 3 min and rest for 1 in this interval style workout

*Since we’re working for much longer than we’re resting, we won’t be sprinting these efforts

*The goal today is to find a sustainable number to hold at each station for each round

*Record your reps for each round during your rest period

*Your final score for the workout is the sum total of the 5 rounds of reps

*Example: 45+45+45+45+45 = 225

C: Metcon (No Measure)

3 Rounds
30 Second Ring Plank Hold (externally rotate shoulders) or on ground

30 Second Mountain Climbers

30 Seconds Russian Twists (you pick wt.)