Announcements

Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets,

1:00 Cardio Choice

25/25ft (7m/7m) Lateral Shuffle

50ft (15m) Straight Arm/Leg Bear Cr awl

10/10ft (3m/3m) Lateral Quadruped C rawl

Handstand Walk (Skills and Drills
10:00-15:00 Handstand Walk Play Time
--
-Wall Walk + Wall Facing Shoulder Taps
-Wall Supported Handstand Weight Shifts
-Handstand Walk to Wall
-Partner Assisted Handstand Walk )

C: Metcon (No Measure)

"The Strip"

20:00 EMOM

min 1: Handstand Walk for Distance 25/25ft (A: Max Wall Supported Handstand Hold or Box)

min 2: 15-20 Unbroken V-Ups

min 3: Shuttle Run for Distance 25/25ft

min 4: 1:00 Machine Choice @ active recovery

Primary Objective: Find and option that allows for consistent work and improvement in the range of 45sec on Handstand Walking.

Secondary Objective: Maintain 400ft+ of Shuttle Runs

RPE: 6/10

D: Midline (No Measure)

3 Sets for Quality

1:10 Forearm Plank

:18/:18 Copenhagen Plank

:18/:18 Star Plank