HomeGrown AthletX - Functional Fitness
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
Published by: Breanne Feudale in Uncategorized