Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

3 Rounds
1:00 Bike or Run
6 Inchworm Push-Ups
8 Bulgarian Ring Rows
6 Strict Knee to Elbows
10 Dual DB Poliquin Raises

B: Rope Climb Skill Work (Rope Climb Technique )

C: Metcon (Time)

"Spidey"

For Time

1 Mile Run

10 Wall Walks

100 Double Unders (A: 200 single unders)

50 Pull-Ups

2000/1600m Row or Ski or 120/84 cal Bike

10 Wall Walks

100 Double Unders

10 Rope Climbs

Time Domain: 20:00-30:00

Time Cap: 40:00