Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

HomeGrown AthletX - Functional Fitness

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Warm-Up

15 Bootstrap Squats + Block & Twist

15/15 Clamshell Plus

-then-

9:00 AMRAP

5 Muscle Clean and Press

3 Hang Muscle Snatch + 3 Hang Power Snatch

:10 Top of Ring Dip Support

:10 Dead Hang + 10 Scap Pull-Ups

The Partitioned Standard (Time)

For Time

30 Clean and Jerk

30 Ring Muscle-Up (A: 30 Pull-Ups + 30 Dips)

30 Snatch

Load: (Rx135/95, S 115/75)

*Partition as desired

Time Cap: 20:00
Goal: Complete in 9:00-12:00

Stimulus: Barbell Cycling and Gymnastics

RPE: 9/10 *Tester

Primary Objective: Best achievable time

Secondary Objective: Complete the workout in 10 sets or less. This would mean 3+3+3 for 10 sets

PRVN Recovery #5 (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch