HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
5 Single DB Lateral Box Step-Ups (Each Leg) Build to a Moderate

B: Metcon (Time)

4 Rounds
18/12 Cal Row or Ski or 12/9 Cal bike

15 Box Jump Overs (R+24/20, Rx20/16″)

12 Toes to Bar

9 Dumbbell Front Squats (R+50/35, Rx 40/25)

10-15 minute workout. Time Cap 20min

Rounds will average between 2:30-3:30

Scoring – total time to complete the workout.

CALORIE ROW

Cals will take ~:45

BOX JUMP OVERS

15 Box Jump Overs will take ~:30-45

TOES-TO-BAR

12 TTB will take ~:30-45

Athletes should be able to complete 12 reps within 1-3 sets

DB FRONT SQUATS

9 DB Front Squats will take less than :30

We are using two DB’s

MODIFICATIONS

CALS

Lower Calories

12 Ten Meter Shuttle Sprints

BOX JUMP OVERS

Box Step Overs

Lower Box/Plate Jump Overs

30 Double Unders/Single Unders

TOES-TO-BAR

Reduce Reps

12 Toes to Space/Knees to Elbow/Chest/Waist

20 v -ups

30 AbMat Sit-ups

DB FRONT SQUATS

Reduce Load

9 Single DB Goblet Squats

9 Squat Jumps

18 Air Squats