Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

6:00 minutes, For Quality

10 Bootstrap Squats

5/5 Pendulum Lunges

10 second Hollow Hold

10 second Arch Hold

B: Back Squat (Take 8:00 minutes to build
1 x 20 reps
Suggested % is 70% of 5RM )

C: Metcon (2 Rounds for time)

"The Influence"

Part A) 0:00-15:00 minutes

Complete For Time

1000m Run (A:1000m row)

75ft Single arm suitcase walking lunges (Rx70/50, S 60/40)

85/60cal row or ski or 60/42 Cal Bike

40 GHD sit-ups (A:V-Ups)

20 Goblet squats

Time Cap: 15:00 minutes

Part B) @ 20:00 minute mark

Complete for time

800m Run (A: 800m Row)

60 Air squats

40 GHD sit-ups

29/20cal row or ski or 20/14 Cal Bike

Time Cap: 12:00 minutes