HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds (10min cap)
1:00 Cardio Choice
:30sec Wall Thoracic Extension
10 PVC Weighted Passthroughs + 10 Overhead Squats
10 Scapular Pull-Ups
50ft Walking Lunge
A: Metcon (Time)
Quarter Finals WOD 3
8 wall-ball shots (R+20/14, Rx 16/12)
4 shuttle runs (12.5 m down and back = 1)
1 rope climb
16 wall-ball shots
8 shuttle runs
2 rope climbs
24 wall-ball shots
12 shuttle runs
3 rope climbs
32 wall-ball shots
16 shuttle runs
4 rope climbs
24 wall-ball shots
12 shuttle runs
3 rope climbs
16 wall-ball shots
8 shuttle runs
2 rope climbs
8 wall-ball shots
4 shuttle runs
1 rope climb
Time cap: 25 minutes
Published by: Breanne Feudale in Uncategorized