HomeGrown AthletX - Legends

Metcon (No Measure)

A. CARS/ Warm Up

B. Balance/ Tandem and Single Leg Holds 30 Seconds Each

Happy Feet Walk (Dorsiflexion/Plantar/ Inversion/ Eversion )

10 steps each movement 2X

C. WOD Partner, You Go/I Go

20 Minute AMRAP

1 250M Row/ Erg (each partner)

2 Pull up (strict, banded, ring rows)

3 KB Deadlifts

4 Dumbbell upright rows

5 Box Step Overs (20”, 16”, 12” or245# bumper plate)

6 Burpees (Floor or Box)

7 Dumbbell Thrusters (first is cluster or seated on box to stand)

8 Push Ups

9 Plate Hops

10 Wall Ball Toss (Over the short rig)