HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
1:00 Row
7 Scapular Pull-Ups
14 Air Squats
7 Inchworm Push-Ups
:30sec Wall Facing HS Hold
---then---
CrossFit Tic Tac Toe
B: Metcon (Time)
Hero WOD
"HILDY"
For time
100 Cal Row
75 Thrusters (Rx45/35, sub 33/15)
50 Pull-Ups
75 Wall Balls (Rx 20/14, sub 6/12)
100 Cal Row or ski or 70 cals bike
Time Domain: 18:00-25:00
Time Cap: 30:00
C: Metcon (No Measure)
Core finisher: 3 Sets for max reps
:30sec V-Ups
:15sec Rest
:30sec Mountain Climbers (core)
:15sec Rest
:30sec Weighted Russian Twists
:15sec Rest
Published by: Breanne Feudale in Uncategorized