HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for Quality:
15 Banded Kneeling Hip Thrusts

12 Cossak Squats (6 each side)

9 Pendley Barbell Rows

*Note – this is a warm up

B: Metcon (Time)

"Karen! Run!" - 15min Time Cap
10 Rounds For Time:

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

100m Run

Scoring – total time to complete the workout.

WALL BALLS

The goal is to choose a load that can be unbroken for every round. 10ft target is R+ & Rx

12 Wall Balls = ~:30

100M RUN

This distance should tell you something – It’s quick!

100m Run = Less then :30

MODIFICATIONS

WALL BALL

Decrease Load/Reps

9ft target

Squat Jumps

RUN

Decrease Distance

9/7 Bike

12/9 Cal Row or Ski

C: Metcon (No Measure)

If time: Group Abzzzzzzz

Work for 5min

Plank Hold

(Every :30 perform 5 sit-ups)