Announcements

Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

:30 Double Unders

10/10 Single Leg Dumbbell RDLs

5 Barbell Kang Squat s, 45/35lb / 20/15kg

1:00 Row

-

3 Sets, For Quality

3/3 World's Greatest Stretch

6 -8 Medball Thoracic Extensi ons

5 Inchworm Push-Ups

B: Back Squat (In 12 minutes, establish a Heavy 3 Rep Max

Once you have established this number, please complete:

Then 2x3 @ 90% of 3RM )

C: Metcon (Time)

"Delta"

For Time:

1000m Row @ 5k pace

into:

4 Rounds of,

10 Strict Handstand Push-Ups

10 Dual DB Hang Power Cleans, (Rx50/35, S 40/25)

50 Double-Unders (A: 100 singles)

Primary Objective: Hold 5k pace

Secondary Objective: Overall tim

Time Domain: 9:00-12:00

Time Cap: 14 minutes