HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 rounds
200m Run

8/8 Staggered Stance SA RDL

10 Goblet Cossack Squats

4/4 Single Arm Ring Rows

8 Bar Kip Swings

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Team KB Race Warm-Up

*each team member much touch each KB with each hand

Best 2 out 3 between teams!

B: Metcon (Time)

Hero WOD

"T.U.P"

15-12-9-6-3 Reps For Time

Power Cleans (Rx 135/95, Scaled 115/75)

Pull-Ups

Front Squats

Pull-Ups

Time Domain: 15:00-25:00

Time Cap: 30:00

Partner Version

Synchro Barbell Movements

Alternate Rounds on Pull-Ups

3 Person Team Version

2 Person Working Synchro for all reps, 1 Person Resting

C: Warm-up (No Measure)

Mobility if time permits
1:00/1:00 Half Kneeling Hamstring Stretch

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

1:00/1:00 Low Dragon Stretch