HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 Rounds for quality
25ft Low Crawling Lunge

6/6 Single Arm Ring Row

10 Lateral Box Crossover Step-Overs

6/6 Single Arm Push Press

:30sec Wall Sit

B: Front Squat

8:00 EMOM

2 Front Squats @ 70%

*Record 70%

*focus on speed

C: Rope Climb Skill Work

D: Metcon (AMRAP - Rounds and Reps)

"The Wedding Singer"

14:00 AMRAP

2 Rope Climb

6 Thrusters (R+135/95, Rx 115/75)

9 Box Jump Overs (R+24/20, Rx20/16″)

*The goal is :90sec/round or 8+rounds

*Rope Climb Sub 1 Rope Climb, 2 Pull to Stand, 2/2 single arm ring rows or 4 Strict Pull-Ups