HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Wrist Stretches on Box :45s

Box Supported Ankle Stretch :45s

Front Rack Stretch on Box :45s

B: Warm-up (No Measure)

:50s Each with :10s transition time b/t movements

Jog in place

Samson stretch + Air Squat

Box Step-ups

Skip in place

Spidermans

Lateral Box Step-Overs

High Knees in place

Push-up to Down Dog

Box Step-ups

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
250m Run, 3 Box Jumps, 3 Power Cleans (R+135/95, Rx 115/75)

250m Run, 6 Box Jumps, 6 Power Cleans

250m Run, 9 Box Jumps, 9 Power Cleans

* Add 3 Box Jumps + 3 Power Cleans Each Round

*try to get into rep 15

*Home run sub 18x10m Shuttle Runs, 18 Box Jumps, or 18 Tuck Jumps