HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
150m Run
7 Scapular Pull-Ups
14 Air Squats
7 Inchworm Push-Ups
:30sec Wall Facing HS Hold
---then---
CrossFit Tic Tac Toe
B: Metcon (No Measure)
WOD primer
2-3 Sets
3 Pull-Ups + 3 Chest to Bar Pull-Ups
5 Front Squats *build to working weight
3 Handstand Push-Ups
C: Metcon (Time)
Cycle test #5
"Bulger"
10 Rounds for Time
Run 150 meters
7 Chest to Bar Pull-Ups
7 Front Squats (R+135/95, Rx 115/75)
7 Handstand Push-Ups
20:00-25:00
30:00 Time Cap
D: Metcon (No Measure)
Accessories - if time permits
3 Sets
10 Reverse Nordics
10/10 Single Arm Bent Rows
:15/:15sec Side Plank
:15/:15 Copenhagen Plank
Published by: Breanne Feudale in Uncategorized