HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets or 10:00

1:00 Bike/Row/Ski

8 Scap Pull-Ups

:15/:15 Single Arm Ring Row Hold

50ft/50ft Single Arm OH Carry

5 Strict Toe to Bar

B: Metcon (Time)

Partner WOD
Alternating Full Rounds

10 Rounds (5 Each)

11/9 Cal Row or Ski or 10/8 Cal Bike

10 Chest to Bar Pull-Ups

15 Wall Balls (R+20/14, Rx 16/12)

1 Rope Climbs

Time Cap: 25:00

C: Metcon (No Measure)

Core Finisher
3 Rounds

4 Rolling V-Ups

6/6 Bicycle Crunch + Alternating V-Up

6/6 Tuck Crunch + Straddle V-Up

6/6 Toe Touch + Reverse Crunch

6/6 (each side) Oblique Tuck + Side V-Ups