August 14, 2020 - No Comments!


HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

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

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