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CrossFit Games Ticket Code CFGGYM26

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

2:00 Row

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3 Sets:

10 Bend and Bows

5/5 Pendulum Lunges

10 Cossack Squats

5 No Jump Burpees

2 Sets:

12/9 Calorie Row

5 Dumbbell Burpee

10 Dumbbell Front Rack Walking Lunge or Reverse Lunges

*Build to working loads within the 2 sets here prior to getting moving

"Endgame" (AMRAP - Rounds and Reps)

20:00 AMRAP

20/16 Calorie Row

10 Dual Dumbbell Burpees

50ft Dual Dumbbell Front Rack Walking Lunges

Dumbbells: 2 x (Rx50/35, S 40/25)
Score = Rounds + Reps

Goal: 5+ rounds

RPE: 8-8.5/10

Stimulus: Aerobic Endurance / Lower Body Muscular Endurance

Primary Objective: Find a sustainable pace across all 20 minutes. Consistent round times are the goal from start to finish.

Secondary Objective: Protect the front rack position on the walking lunges. Using a tall, braced torso and active elbows on every step keeps the midline engaged and the legs doing the work they should be.

Mobility (Checkmark)

PRVN Mobility #1

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold