Announcements

Uniquely Abled Fitness Program Starts 3/3

Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Functional Fitness

Warm-up (No Measure)

8:00 minutes for Quality

10/10 Arm Swings (Forward and Back)

5 Hollow to Arch Roll

:20/:2 seconds Single Leg Glute Bridge Hold

10 Scapular Push-Ups

Metcon (No Measure)

"Straight Shooter"

40:00 minute EMOM

minute 1: 16/12 Cal Row or Ski or 11/8 Cal Bike

minute 2: 50/50ft (15/15m) Crossbody High Low DB Carry (Rx50/35, S 40/25)

minute 3: 16/12 Cal Row or Ski or 11/8 Cal Bike

minute 4: 10 Shoot Throughs

Shoot throughs can be on Boxes, Plates, or Parallettes

Primary Objective: Keep the heart rate low to moderate and RPE at a 6/10 or lower

Secondary Objective: Keep a steady cadence on each movement with the goal of 45 seconds or less.

Stimulus: CrossFit Style Aerobic Muscular Stamina

RPE: 5/10

Recovery (No Measure)

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose