HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
Childs Pose on Box: 30 Seconds
Pike Stretch: 30 Seconds
B: Warm-up (No Measure)
400m Run
30 Seconds Each:
Samson Stretch
Hollow Hold
Alternating Step Back Lunges
Inchworm to Push-ups
Arch Hold
Box Step-ups
Russian Baby Makers
Straight Leg Sit-ups
Box Step-ups
C: Metcon (Time)
800m Run
50/35 Cal Row/Ski or 35/24 Bike
40 V-ups
250m Run with Dumbbell (R+50/35, Rx 40/25)
40 Dumbbell Box Step-ups (R+24/20, Rx20/16″)
50/35 Cal Row/Ski or 35/24 Bike
800m Run
*We expect this wod to take between 18-28 minutes to complete
* Use single Dumbbell for Run & Step-ups
*Time cap: 30 minutes
Published by: Breanne Feudale in Uncategorized