Announcements
From Now until May 29th Memorial Day we will be prepping the workout Murph
There will be a limited schedule on that day 8AM, 9AM and 10AM classes
StrongFirst Workshop May 20th
Pelvic Floor for CrossFit Workshop June 4th @ 12PM
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets, For Quality
1:00 minute Cardio Choice
10/10 Banded External Rotations
10/10 Banded Internal Rotations
10 Alternating Thoracic Bridges
20 Bear Plank Shoulder Taps
5/5 Archer Ring Rows
B: Gymnastic Skills (10:00 AMRAP
Max Accumulated Freestanding Handstand Hold
1 Rep = 1 Sec )
C: Metcon (AMRAP - Rounds and Reps)
"Don't Stop 'Til You Get Enough”
15:00 AMRAP
10/8 Calorie Row
10 DB Bench Press (Rx50/35, S 40/25)
10 Ring Rows
10/7 Calorie Bike
*Rings Set to Arm Distance Off Floor for RX Ring Row