HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run

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3 Rounds

10sec Hollow Hold

15sec Passive Hang + :15sec Active Hang

25ft/25ft A Skips + B Skips

B: Warm-up (No Measure)

Primer - 3 Sets for quality
5/5 Single Arm OH Tall Kneeling to Standing

8 Strict Knee to Elbows

8/8 Single Arm Ring Row 2020 Tempo

C: Metcon (No Measure)

Skills - 10min prior to WOD
Rope Climb Technique Work

Turkish Get-Up

D: Metcon (Time)

4 Rounds
6 Turkish Get-Up (R+50/35, Rx 40/25)

3/2 Rope Climbs

400m Run (sub 27/22 Cal Bike)

Goal: 15:00-20:00

Time Cap: 25:00

SUBS: Turkish Get-Up: Sub Single Arm OH Tall Kneeling to Standing as a good modification and reduce the load.

Rope Climb: Sub pull to stands or single arm supine grip ring rows or 9-6 strict chin-ups

E: Warm-up (No Measure)

Mobility - it time permits
1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch