July 4, 2022 - No Comments!

7/4/2022

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

12 EMOM
min 1: Row or Ski Easy

min 2: :30 Hollow Rocks

min 3: :30sec Double Unders Practice + :20sec Reverse Plank Bridge

min 4: 3 Inchworm Push-Ups + 5/5 Worlds Greatest Stretch

B: Warm-up (No Measure)

Barbell Primer
3 Sets x (Power Clean + Front Squat + Push Press)

3 Sets x (Power Clean + Thruster)

3 Squat Clean Thrusters up to working weight

C: Metcon (Time)

Born On The 4th Of July
1776 Meter Row or Ski Buy-In

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7 Rounds

4 Squat Clean Thrusters (R+135/95, Rx 115/75)

56 Double Unders (sub 112 singles)

13 Toe to Bar

Time Domain:

22:00-30:00

Time Cap: 35:00

By the numbers:

1776 Year of Independence

7 Month (July)

4 Day of the Month

56 Original Signers

13 Original States

Published by: Breanne Feudale in Uncategorized

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breanne@hgxfit.com

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551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA
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