HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds 1min each
Row Bike or Ski
DU/Single Unders
Glute Bridges
B: Metcon (Weight)
3 Rounds
100m Double DB Farmer's Carry
50m Single Arm OH Carry (Left)
50m Single Arm OH Carry (Right)
40 Weighted AbMat Sit-Ups
*15min time cap
*you pick the wt
C: Metcon (Time)
On the 4:00 x 8 Rounds:
20/15 Cal Row/Ski or 12/9 Cal Bike
250m Run
*Rounds begin on the 0-4-8-12-16-20-24-28
*You’ll complete the 2 stations for time and rest with whatever time remains in the 4-minute window
*Rounds are designed to take around 2 minutes, giving us a rough 1:1 work to rest ratio
*With a good amount of rest built in, the goal is to move with a sense of urgency during each round.
*Record your time for each interval, as your final score will be the slowest of the 8 rounds
*Home Cal Sub 40 step ups
Published by: Breanne Feudale in Uncategorized