Announcements

Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minute EMOM, Alternate each minute:

Min 1: 20 second row easy / 20 second row moderate

Min 2: 8 Inchworm Push-Ups

Min 3: 5x (2 Alternating Step-Up + 1 Box Jump)

Min 4: 10 Alternating Single Arm Dumbbell Hang Snatch

B: Metcon (Time)

"City Slickers"

For Time: w/partner

2000m Row Buy-In

*Partner Holds Forearm Plank

into..

For Time

10-9-8-7-6-5-4-3-2-1 (Each)

Alt Single DB Devils Press (Rx50/35, S 40/25)

Box Jump Overs (Rx24/20, S 20/16″)

into..

1000m Row Cash-Out

*Partner Holds Hollow Hold

Time Domain: 25:00-30:00 minutes

Time Cap: 35:00 minutes