HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
20 Jumping Jacks
10 Up dog down dog
10 Glute Bridges
10 Russian Baby Makers
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 15
250m Run
9 Deadlifts (R+ 275/185, Rx 225/155)
250m run
9 Push-ups knee tucks
*Your score today will be the total Round + Reps completed at the end of the 15 minutes
Choose weight, reps, and variations that allow you to complete at least 4 rounds today
*This averages out to just under 1 minute per station
C: Metcon (Time)
Row/Ski Endurance
3,000m Row/Ski
On the 0:00: 21 GHD sit up on wall ball w/ feet anchored
On the 4:00: 18 GHD sit up on wall ball
On the 8:00: 15 GHD Sit-Ups on wall ball
On the 12:00: 12 GHD Sit-Ups on wall ball
On the 16:00: 9 GHD Sit-Ups on wall ball
On the 20:00: 6 GHD Sit-Ups on wall ball
*Home row/ski sun step ups
Published by: Breanne Feudale in Uncategorized