HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

250m Run

2 Rounds

10 Alt Spiderman Stretch

10 Russian Baby Makers

20 Alt Mountain Climbers

10 Inchworm to Push-ups

10 Slow Air Squats

B: Metcon (5 Rounds for reps)

5 Rounds
15/12 Cal Row/Ski or 11/8 Cal Bike

Max unbroken Handstand on Box or wall is available

*Home cal sub 25 du or 50 singles

C: Metcon (Time)

3 Rounds
30 Power Snatches (R+75/55, Rx 65/45)

30 Box Jump Overs (R+24/20, Rx20/16″)

30 Supine bar rows

250m Run

*There is a 25 minute time cap on this piece

*In order to make it in under the cap, athletes will need to average about 2 minutes per movement on every round

*Adjust the weight, variations, or rep numbers in order to complete each station in 2 minutes or less

*home bar rows BB bent over row same wt as snatch