HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 rounds - time cap 10min
1:00 Cardio Choice

:30sec Wall Thoracic Extension

10 PVC Weighted Passthroughs + 10 Overhead Squats

10 Dual DB Sumo Deadlifts

5 Dual DB Hang Muscle Snatch

5 Squat Jumps

B: Metcon (Time)

"Scarface"

50 Power Snatch (Rx75/55, sub 65/45)

100 Double Unders

50 Overhead Squats

100 Double Unders

25 Devils Press (Rx35/25, sub 20/10)

100 Wall Balls (Rx20/14, sub 16/12)

Time Domain: 13:00-18:00

Time Cap: 25:00

D: Metcon (No Measure)

Friday finisher
3-6-9-12-15-12-9-6-3

V-Ups

Russian Twist (over and back = 1)

Hollow Hold (sec = rep)