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