HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
:30s Hot Hops
:30s Slow Air Squats
:30s Push-up to Down Dog
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 25
400m Run*
4 Strict Pull Up (Row)
8 Alt DB Power Snatches
12 Alternating Pistols or Jumping Lunges
*400m subs: 30 x 10m Shuttle Runs or
30 High Knees in Place or
30 Burpees or
30 Box Jumps/ Stair Jumps or
100 Double Unders or Singles
*** Suggested wt ***
Barbell (R+95/65, Rx 75/55)
DB (R+50/35, Rx 40/25)
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 5
Max Strict Pull-Ups (Sub Rows)
Every Minute on the Minute: 7 DB Pushups or Elevated push ups