HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 rounds
200m Run
6 Inchworm Push-Ups
8/8 Quadruped Thoracic Rotations
20 Bear Plank Shoulder Taps
:20sec Extended Reverse Plank
B: Ring MU Progression
-Top of Dip Support
-Bottom of Dip Hold
C: Metcon (Time)
"5th Avenue"
For Time
40 Supine Bar Rows
1 Mile Run (A: 108/88 Cal Bike)
30 Chest to Bar Pull-Ups
800m Run (A: 54/44 Cal Bike)
20 Power Cleans & Push Jerk (Rx:135/95, S: 115/75)
400m Run (A: 27/22 Cal Bike)
10 Ring Muscle-Ups (A: 10 strict pull-ups + 10 strict dips)
Time Domain: 20:00-25:00
Time Cap: 35:00
Published by: Breanne Feudale in Uncategorized