HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds
200m Run

10 Hollow Rocks

:10 Hollow Hold

:15sec Passive Hang + :15sec Active Hang

4/4 Single Arm Ring Rows

B: Metcon (AMRAP - Reps)

Pull-up strength test
5:00 AMRAP

1:00 Accumulated Dead-Hang

Max Strict Pull-Ups in Remaining Time

C: Metcon (5 Rounds for reps)

"Alala"

5 Sets

3:00 AMRAP, 1:00 Rest

:30sec Max Rx GHD Sit-Ups or R+ Weighted Plate Sit-Ups

400m Run

-Max Push-Ups in Remaining Time

*This workout is scored as Sit-Ups + Push-Ups

* R+Wear a 20/14lb Weight Vest

*SUB 27/22 Cal Bike

D: Metcon (No Measure)

Mobility
5/5 Active Pigeon Stretch

:30sec Childs Pose

10/10 Side Lying Thoracic Rotations

10/10 Supine Lumbar Rotation Stretch