HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 Rounds
5 Inchworms

10 squats

20 Single Leg Glute Bridges (10 Each Side)

20 Jumping Jack

B: Metcon (7 Rounds for time)

On the 3:00 x 7 Rounds:

15 Kettlebell Goblet Squats (R+70/53, Rx 53/44)

12 Kettlebell swings

9/7 Cal Row/Ski or 6/4 bike

*You’ll complete the 3 listed stations for time and then rest with whatever time remains

*Record your times for each round

*New rounds begin on the (0:00-3:00-6:00-9:00-12:00-15:00-18:00)

*Home cal sub 100m sprint

C: Metcon (No Measure)

3 Rounds
24 V-ups

12 KB Step forward alt Lunge (R+70/53, Rx 53/44)

*Hold KB However You Like