Announcements
CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED
HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
15:00 minute EMOM
Minute 1: Machine Choice
Minute 2: *Mobility of Choice
Minute 3: 10/10 Single Leg Glute Bridges
Minute 4: 20 Alternating V-Ups
Minute 5: 6 Inchworm Push-Ups + 12 Plank Shoulder Taps
*Mobility: Couch Stretch / Pigeon Stretch / Prayer Stretch / Dead-Hang
B: Metcon (Time)
"Mashed Potatoes"
For Time, With a Partner
200 Double Unders (A: 300 singles)
200ft (60m) DB Walking Lunges
100 Push-Ups
140/110 Cal Row or Ski or 110/80 Cal Bike
50 Burpees
50 Dual DB Step-Overs (Rx24/20, S 20/16″)
Load: 2x (Rx50/35, S 40/25)
Time Domain: 18:00-23:00
Time Cap: 28:00 minutes
Primary Objective: Complete the work evenly across the board keeping the work to rest at a 1:1 ratio
Secondary Objective: Finish Each movement in 5 minutes or less
Stimulus: Muscular Stamina / Partner Workout (1:1 / Work:Rest)
RPE: 7/10
Published by: Breanne Feudale in Uncategorized