HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
250m Run
10 Scapular Pull-Ups
10 Supine Grip Ring Rows
7/7 KB Windmill
B: Metcon (AMRAP - Rounds and Reps)
30:00 AMRAP
1000/850m Row
8 Rope Climbs
6/6 Turkish Get-Up (R+53/35, Rx44/26)
400m Run
*SUB: Rope Climbs if you don't have enough
16/16 Single Arm Ring Rows
Goal: 2+ Rounds
*Goal here today is on steady movement, while really working on strength and stability through the mid-line. We are starting off here with a strong effort on the row, into a big set of Rope Climbs then a big set Turkish get-ups, which will definitely take some time, before ending each round on a 400m Run, where we will be working on maintaining breath and posture.
R+: as prescribed
Rx: 6 Rope Climbs
SUB: 600/500m Row
10/10 Single Arm Ring Rows or 8 Pull to Stands
4/4 Turkish Get-Up 35/16#
200m Run
Published by: Breanne Feudale in Uncategorized