HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 sets for quality
1:00 Cardio Choice
10 x 1 and 1/4 Goblet Squats
20sec Bear Plank Shoulder Taps
10/8 Push-Ups
:30sec KB Dead-Bugs
B: Back Squat
Take 10:00-12:00 to find an 8RM
82-85% of 1RM
C: Warm-up (No Measure)
WOD primer
5 Deadlifts
:20sec Handstand Hold
—
Add weight
5 Deadlifts
3 Handstand Push-Ups
—
Add weight
5 Deadlifts *working loads
3 Handstand Push-Ups
—-
Add weight
3 Deadlifts *overweight
3 Handstand Push-Ups
D: Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
*we would recommend not to kip and should never be performed if you can not do strict HSPU first.
E: Metcon (No Measure)
If time permits
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Childs Pose
1:00 Cobra Pose
Published by: Breanne Feudale in Uncategorized