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Uniquely Abled Fitness Program Starts 3/3

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds

12/9 Calorie Row

5/5 Single Arm Dumbbell Hang Muscle Clean and Press

10 Banded Face Pulls

10 Hollow Rocks

10 Arch Rocks

Into..

3 Rounds

Bar Shapes : Neutral Hang + Hollow Hang + Neutral Hang + Arch Hang

Hold each position for 3-5 seconds

Rest as needed between each set

B: Toes-To-Bar (Toe to Bar Technique and Efficiency
-Kip Swing, Hollow to Arch positions
-Strict Knee Raises to maximum height with active lat position
-Kipping Knee to Chest
-Alternating Toes to Target
-Kipping Toes to Target
-Alternating Toe to Bar
-TTB

)

C: Metcon (AMRAP - Rounds and Reps)

"CrossFit Open 18.1"

AMRAP 20

8 Toes to Bar

10 Single Arm DB Hang Clean & Jerks (Rx50/35, S 40/25)

14/12 Calorie Row (A: 10/8 cal Bike )

* Switch hands every 5 reps.

D: Accessories (Time permitting
5 Sets
10 V-Ups
10 Dual Dumbbell Bent Over Rows
10 Rower Pike Ups )