HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
:30sec Double Under Practice

10 PVC Pipe Passovers

6/6 Single Arm Muscle Clean and Press

10 Air Squats

5 Squat Jumps

B: Metcon (Time)

50 Double Unders

30 Overhead Squats (R+95/65, Rx 75/55)

50 Double Unders

30 Burpees

50 Double Unders

30 SA DB Hang Clean and Jerk (R+50/35, Rx 40/25)

50 Double Unders

30 Wall Balls (R+20/14, Rx 16/12)

50 Double Unders

Time Domain: 9:00-15:00

Time Cap: 18:00

C: Metcon (No Measure)

5 sets for quality - Core finisher
10 Plank Knee to Elbow

10 Plate Sit-Ups

:30/:30 Side Plank