HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2-3 Sets

1:00 Jump Rope

10 Goblet Squat

10 KB Sumo Deadlift High Pull

5/5 Alternating Active Pigeon Stretch

Rowing Golf

Row to 1000m w/Partner

*switch partners every 100m, if partner rows to 97m then both partner must complete 3 burpees before switching and then partner 2 does row to 200m. If partner 2 goes to 205m then both partners must to 5 burpees before switching. This continues until 1000m is met. If you are over or under at 1000m you must complete burpees to finish workout.

*record times: Fastest we have seen is 4:01

B: Metcon (AMRAP - Rounds and Reps)

Partner WOD
20:00 AMRAP

Partner 1: 400m Run (SUB 27/22 Cal Bike)

Partner 2: AMRAP of

9 Sumo Deadlift High Pull (R+75/55, Rx 65/45)

9 Thrusters

27 Double Unders

Each 400m Run = 1 Round

So if you do 6 Rounds of the AMRAP and 6 Rounds of the run, it is scored as 12 total rounds.