HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality - 10min cap
4 Shuttle Runs (25/25ft)

5 Inchworm Push-Ups

12 Alternating Mountain Climbers

:10sec Hollow Hold

B: Metcon (Time)

Hero WOD
"Kerrie"

10 Rounds for Time

100 meter Sprint

5 Burpees

20 Sit-Ups

15 Push-Ups

100 meter Sprint

Rest 2 minutes

*Wear a Weight Vest (20/14 lb) if you have one

Time Domain: 1:45-2:30/Round

Time Cap: 45:00

C: Warm-up (No Measure)

Yoga flow if time permits
2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Half Pigeon