April 30, 2022 - No Comments!


HomeGrown AthletX - Functional Fitness

View Public Whiteboard

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


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

Leave a Reply

Come on in. Your first class is on us


Give us a call or shoot us a text


Send us an email


Drop on by

551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA

[contact-form-7 id="4893" title="Sign up"]