Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

12/9 Calorie Machine of Choice

10 Prone Swimmers

5/5 Single Kettlebell Front Rack Curtsy Lunges , Moderate Load

5/5 Single Arm Ring Row (2020 Tempo)

:20 Second Wall Facing Handstand Hold

B: Metcon (AMRAP - Rounds and Reps)

“Shake That”

20:00 AMRAP

50 GHD sit-ups

50 Goblet squats

50 Wall facing strict HSPU (A: DB Presses)

50 American KBS

50/40 Strict ring dips (A: Box Dips)

50 Goblet reverse lunges

Load: (Rx70/53, S 53/44)

Primary Objective: Split the work evenly across and maintain sets of 5+ on each exercise

Secondary Objective: Complete each movement in under 3:00 minutes

Stimulus: Chipper / Muscular Endurance

RPE: 8/10

Note: We can sub Medball Weighted Sit-Ups or Medball Sit-Up Wall Throws for GHD Sit-Ups