HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

1:00 Cardio Choice

10 Alternating Cossack Squats

8 Inchworm Push-Ups

:10 second Ring Support Hold + :10 second Bottom of Ring Dip Hold

6 Tall Muscle Cleans

6 Front Squats

B: Front Rack Reverse Lunge (Weight)

On a 10:00 minute clock

Front Rack Reverse Lunges

Work up to a Heavy Set of 10/10

*From the Floor

C: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Time Domain: 5:00-8:00 minutes

Time Cap: 12:00 minutes

(Rx135/95, S 115/75)

Primary Objective: Achieve best overall time

Secondary Objective: Start off first set with 5+ Tng Squat Clean Reps

CrossFit Benchmark Test / Glycolytic Couplet

RPE: 8/10

D: Recovery (No Measure)

2:00 minute Weighted Assisted Straddle Stretch

2:00 minute Saddle Pose

1:00 / 1:00 minute Pigeon Pose

1:00 minute Extended Reverse Plank Bridge

E: Accessories (5 Sets, For Quality:

10 Lu Raises, Light Load

10 GHD Hip Extensions + 10 second Sorenson Hold

10 Behind the Neck Dumbbell Tricep Extension, heavy

Rest as needed between sets

Athletes choose loads. )