HomeGrown AthletX - Functional Fitness

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A: Strict Gymnastics (3 Rounds)

AMRAP 2:

50 Double Unders

Max Strict Handstand Push-ups in Time Remaining

Directly Into…

AMRAP 2:

50 Double Unders

Max Strict Pull-ups in Time Remaining

*Rest 1 Minute Between Rounds

Each Round is 4 Minutes On, 1 Minute Off

*This will be repeated

B: Metcon (Time)

21-15-9:

Kettlebell Swings (R+53/35, Rx44/26)

Burpees

Directly Into…

800 Meter Run

*Our conditioning piece begins with a 21-15-9 and ends with a cash-out run, flows like this:

21 Kettlebell Swings

21 Burpees

15 Kettlebell Swings

15 Burpees

9 Kettlebell Swings

9 Burpees

800 Meter Run

*We expect this piece to take between 10-14min to complete with a 14min cap

C: Metcon (No Measure)

Midline: 3 Rounds
10 Weighted Sit-ups

20 Sit-ups (Unweight)

:30 Second Hollow Hold

*Rest 1 Minute Between Sets