HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10:00 for quality
1:00 Cardio Choice

6 Inchworm Push-Ups

10 Air Squats

12 Russian KBS

B: Metcon (Weight)

Strength/Main WOD
40:00 Running Clock

Back Squat 10-8-6-4-2 reps

Strict Press 10-8-6-4-2 reps

Deadlift 10-8-6-4-2 reps

*Meant to be done working in teams of 2 or 3

Do 10-10-10, then 8-8-8, then 6-6-6 and so on...

*Score is total load. Goal is to start @ 60-65% and increase

*We would love to see athletes get in the range of 85%+ on the final sets of 2 reps for each movement. Be casual, take your time and be ready for each and every set here. GET IT!

C: Metcon (No Measure)

Accessories
3 Rounds

6/6 Bulgarian Split Squat

8/8 Single Arm DB Push Press

10/10 Single Leg GHD Hip Extensions