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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

3 Rounds

400m Run / 2:00 Row / 2:00 Bike (Choose a different option each round)

10m Knee Hug + Lunge and Twist

10m Ostrich Walk

12/12 Leg Swings

10/10 Fire Hydrants

10m A-Skips + 10m B-Skips

Primer (Checkmark)

2 Rounds at Working Pace:

200m Run at goal AMRAP pace

1:00 Row at goal output

1:00 Bike at goal output

Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.

PRVN Engine (2 Rounds for calories)

AMRAP 10:00

1500m Run

Max Calorie Row (in remaining time)

- Rest 5:00 -

AMRAP 10:00

1500m Run

Max Calorie Bike (in remaining time)
Score = Total Calories (Row + Bike)

Goals: 40/30+ Calories per AMRAP

Stimulus: Aerobic Capacity Test

RPE: 9.5/10

Primary Objective: Run the 1500m at a controlled, honest pace that allows for an immediate and committed machine effort in whatever time remains, protecting total calorie output across both AMRAPs.

Secondary Objective: Minimize the drop-off between AMRAP 1 and AMRAP 2 by using the five-minute rest deliberately and arriving at the second run with composure and a clear pacing plan.

Group stretch

pick your fav