HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

9:00 minute EMOM, Alternating Stations

Minute 1: 200/170m Row

Minute 2: 30 Singles or 15 Double Unders + 10 Plank Shoulder Taps

Minute 3: 8 Ring Rows + 8 Alternating Box Step-Ups

B: Metcon (Time)

"Chicken and Waffles"

3 Rounds For Time

1000m Row/Ski or 60/42 Cal Bike

100 Double Unders (200 singles)

20 Alt Dual Renegade Rows (Rx50/35, S 40/25)

10/10 Contralateral single DB Front Rack Step-Up (Rx24/20, S 20/16″)

30:00 Time Cap

Primary Objective: Complete within the time cap while keeping RPE at 7 or lower

Secondary Objective: Complete the double unders in 3 sets or less

Stimulus:

Chipper Feel / Grind / Aerobic Capacity

RPE: 7/10

C: Recovery (No Measure)

Recovery / Mobility Protocol

1:00 / 1:00 minute Elevated Pigeon Stretch

1:00 minute Seated Chest Stretch

1:00 minute Frog Stretch

1:00 / 1:00 minute Single Leg Forward Fold