HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Medball partner warm-up for quality
400m Run (both partners run together passing back and forth the medball)

Medball Partner Sit-Up Toss x :30sec Each Partner

Medball Rotational Partner Toss x :30sec Each Side

Medball Russian Twist Toss x :30sec

Plank Alternating Medball Taps x :30sec

400m Run (both partners run together passing back and forth the medball)

B: Coffey (Time)

For time:

Run 800 meters

50 Back Squats, 135#

50 Bench press, 135#

Run 800 meters

35 Back Squats, 135#

35 Bench press, 135#

Run 800 meters

20 Back Squats, 135#

20 Bench press, 135#

Run 800 meters

1 Muscle-up
In honor of U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, was killed on May 24, 2012
To learn more about Coffey click here
SUB 54/44 Cal Bike

SUB 115/75#

1 Muscle-Up (each partner) (SUB Burpee Chest to Bar Pull up)

*For Time w/Partner

Partners Run Together, split the rest of work with your partner. SPOT SPOT SPOT on bench press. NO rack for back sq

45min time cap

C: Metcon (No Measure)

Mobility if time permits
2:00 Barbell Adductor Stretch

1:00 Barbell Foam Roll Thoracic Extension

1:00 Scorpion Stretch

:30/:30 Thread the needle stretch

1:00/1:00 pigeon pose