HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds for quality
10 Crossover Step-Overs
8/8 Single Arm Ring Rows
6 Yoga Push-Ups w/5sec Pause in Down Dog
:30sec Supine Grip Dead-Hang
5 Muscle Snatch
5 Thrusters
B: Warm-up (No Measure)
Primer
5 Burpees
5 Tng Power Snatch
5 Box Jumps
5 Thrusters
5 Pull-Ups (variant for workout)
R: 60sec
X2 Sets
C: Metcon (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes
1 minute Burpees
1 minute Power Snatches (R+75/55, Rx 65/45)
1 minute Box Jumps (R+24/20, Rx20/16″)
1 minute Thrusters
1 minute Chest-to-Bar Pull-Ups
1 minute Rest
D: Metcon (AMRAP - Rounds and Reps)
5:00 AMRAP
15 Barbell Bent Rows
10 Muscle Clean and Press
10 Overhead Squats
(R+45/35, Rx 33/15)
Published by: Breanne Feudale in Uncategorized