HomeGrown AthletX - Functional Fitness
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