HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Cardio Choice

6 /6 Half Kneeling KB Windmi ll

2 Wall Walks + :10sec Nose to Wall Ho ld

6/6 Single Arm Ring Row s

10 Ring V-Out s

B: Bench (Weight)

Take 15:00 to Complete

Bench Press

5-5-4-4-3

*complete 6-8 Strict Handstand Push-Ups b/s

% starts @ 70% and increase by feel today on the Bench

*Record 3 reps

C: Metcon (Time)

"The Crossroads"

1:00 AMRAP

11/9 Cals Row Ski or 9/7 Cals Bike

-Max Bar Facing Burpees

1:00 Rest b/s

Continue until 75 Burpees

Time Domain: 4-7 Sets / 7:00-13:00

Time Cap: 15:00