HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
1min Row Ski or Bike
10 Up dog down dog
10 Russian Baby Makers
10 Squats
B: Metcon (3 Rounds for reps)
AMRAP 9: (On the 0:00, 3:00 and 6:00)
250 Meter Row
15 Push ups
with the time remaining max Pendlay Rows (R+135/95, Rx 115/75)
*Score is the max number of Pendlay Rows completed
*Home meter sub 80 DU or 120 singles
C: Metcon (Time)
3 Rounds
800 Meter Run
5 Rounds of "Macho Man" (R+135/95, Rx 115/75)
*1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks
* The intended time range for is between 20-30 minutes
Published by: Breanne Feudale in Uncategorized