HomeGrown AthletX - Functional Fitness

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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