Announcements
CrossFit Level 1 Certificate Course Aug 3rd and 4th
ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31
HomeGrown AthletX - Functional Fitness
Warm-Up (No Measure)
3 Sets, For Quality
5 Inchworm to Hollow
20 Plank Shoulder Taps
5/5 Single Arm Half Kneeling Kettlebell Clean + Windmill Press
:30-:45 Wall Sit
Strength + Stability Work (15 Rounds for weight)
5 Sets, For Load
1/1 Turkish Get-Ups
1/1 Sandbag to Shoulder
:30-45 Bear Hug Sandbag Hold
Rest as needed
The Wolverine (Time)
3 Rounds for Time
25 American Kettlebell Swings
25/20 Push-Ups
Kettlebell Load: (Rx53/35, S 44/26)
Goal: 5:00-7:00
Time Cap: 10:00
Stimulus: Upper Body Density
RPE: 9/10
Primary Objective: Complete each round as close to 2:00 as possible.
Secondary Objective: Maintain unbroken sets of American Kettlebell Swings
Optional Accessories (Checkmark)
4-5 Sets, For Quality
9 Floor Dumbbell Pull-Overs
12 Dumbbell Tricep Skull Crushers
15 Floor Dumbbell Chest Flys
Published by: Breanne Feudale in Uncategorized