HomeGrown AthletX - Functional Fitness

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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