HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
200m Run
8/8 Staggered Stance SA RDL
10 Alternating Step-Ups
10 Hollow Rocks + 10sec Hollow Hold
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Team KB Race Warm-Up
*each team member much touch each KB with each hand
Best 2 out 3 between teams!
B: Warm-up (No Measure)
WOD Primer
3 Rounds
6 Russian KBS + 6 American KBS
5 Box Jumps
3-5 Deadlifts *increasing weight each round
:15sec High Knee Run in Place
6 GHD or Weighted Sit-Ups
C: Metcon (AMRAP - Rounds and Reps)
Conditioning - 20:00 AMRAP w/Partner
20 American KBS (R+53/35, Rx44/26)
20 Box Jumps Overs (R+24/20, Rx20/16)
10 Deadlifts (R+275/185,Rx225/155)
200m Run (each) (Sub Bike 14/11)
20 GHD or Weighted Sit-Ups
Goal: 5+ Rounds
Published by: Breanne Feudale in Uncategorized