HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10:00 for quality

:20/:20 KB Ankle Stretch

5 Pause Goblet Squat (2sec) + 5 Goblet Squat

10 Boxer Shuffle Jump Rope + 10-15 Double Unders

50/50ft SA OH Carry

:15 Pike Up Hold

B: Metcon (No Measure)

Skill
"Rowing Technique"

2 Rounds through

:30sec Arms Only Rowing (the pick drill)

:30sec Arms and Body Rowing, (body hinge and finish with arms)

:30sec Legs and Body Rowing, (leg drive, strong back and lat engagement)

:30sec Half Stroke Strong Finish, (pushing with legs and finish through body)

1:00 Full Stroke (put it all together, legs then body then arms on drive, on recovery arms then body, then legs)

C: Metcon (Time)

150 Double Unders

75 Wall Balls (R+20/14#, Rx16/12#)

2000/1700m Row or ski or 120/84 cal bike

100 Double Unders

50 Wall Balls

1000/850m Row or ski or 60/42 cal bike

50 Double Unders

25 Wall Balls

500/425m Row or ski or 30/21 cal bike

Time Domain: 23:00-30:00

Time Cap: 35:00

SUB OPTIONS: #1

For Time:

200 Single Unders

75 Wall Balls

2000/1700m Row

150 Single Unders

50 Wall Balls

1000/850m Row

100 Single Unders

25 Wall Balls

500/425m Row

#2:

For Time:

200 Single Unders

60 Wall Balls 14/10#, 6/4kg

1500/1350m Row

150 Single Unders

40 Wall Balls

800/700m Row

100 Single Unders

20 Wall Balls

400/350m Row

D: Metcon (No Measure)

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose