Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12:00 minute EMOM, Alternate Each Minute

minute 1: 10 Air Squats + 10 V-Ups

minute 2: 10 Alternating Step-Ups + 20 Single Unders

minute 3: 5 Walking Inchworm to Hollow (3 second pause)

B: Toes-To-Bar (TTB progressions)

C: Metcon (AMRAP - Rounds and Reps)

"Safe House"

21:00 minute AMRAP

14 Toe to Bar (A: Hanging Strict Knee Raises)

14 Box Jumps (Rx24/20, S 20/16″)

14 Wall Balls (Rx 20/14, S 16/12)

42 Double Unders (A: 84 singles)

Goal: 7 Rounds (3:00 minutes per round)

Primary Objective: Unbroken Sets of Wall Balls

Secondary Objective: Complete each set in under 3:00 minutes per set

Muscular Endurance / Stamina

RPE 7/10

D: Accessories (4 Sets , For Quality
:40 second Weighted Plank Hold
:20 second Hollow Hold )