HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 rounds (Cap 10min)
1:00 Cardio Choice

:30sec Wall Thoracic Extension

10 PVC Weighted Passthroughs + 10 Overhead Squats

10 Scapular Pull-Ups

50ft Walking Lunge

B: Warm-up (No Measure)

WOD Primer
5 Pull-Ups

4 Box Jump Overs

3 Burpees

4 Overhead Squats

3 Burpees

4 Box Jump Overs

5 Pull-Ups

*increase pace on way back up

C: Metcon (Time)

50 Pull-Ups

40 Box Jump Overs (R+24/20, Rx20/16″)

30 Burpees

20 Overhead Squats (R+135/95, Rx 115/75)

30 Burpees

40 Box Jump Overs

50 Pull-Ups

Time Domain: 18:00-25:00

Time Cap: 30:00

D: Metcon (AMRAP - Rounds and Reps)

Core Finisher
"7:00 Abs"

7:00 AMRAP

10 V-Ups

20sec Hollow Hold

10 Tall Plank Knee to Elbow

40sec Forearm Plank