HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

10 Deep Lunge Mountain Climbers

20 Plank Shoulder Taps

10 Alternating V-Ups

:30 second Scapular Pull-Ups

B: Strength (12 minute EMOM, Alternate each minute:
minute 1: 10 Dual KB/DB Hollow Body Floor Press
minute 2: 10 Seated Banded Rows 30x1 Tempo
minute 3: 10 GHD Russian Twists or floor
***Record floor press weight***)

C: Metcon (Time)

"G.I. Jane"

For Time:

100 Burpee Pull-Ups

or

A: 75 Burpee Jumping Pull-Ups *Bar at eye level or stand to riser for jumping pull-up

Time Domain: 8:00-13:00 minutes

Time Cap: 18:00 minutes

Primary Objective: Complete 8+ Burpee Pull-Ups per minute

Secondary Objective: Choose a bar that is higher than 6 inches above reach.

Stimulus: CrossFit Benchmark Test / Muscular Endurance + Stamina

RPE: 8/10

D: Accessories (3 Sets, For Quality
10 Strict Knee to Elbows
20 Alternating Dumbbell Bicep Curls
:30 second Hollow Body Hold )