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

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Warm-Up (Checkmark)

2:00 Row

:30 Extended Reverse Plank Bridge

:30 Puppy Dog Pose

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For Quality

2 Sets

8 Inchworm to Hollow Hold (1sec)

20 Bear Plank Shoulder Taps

10 Alternating Step-Ups

5 Step-Down Box Jumps

Handstand Walk (5 Rounds for distance)

For Distance

5 Sets

:30 second Max Distance

1:30 Rest
Scaling:

Level 2: Wall Facing Shoulder Taps

Level 1: Box Pike Handstand Hold

Enchiridion (AMRAP - Rounds and Reps)

12:00 AMRAP

10 American Kettlebell Swings

8 Box Jumps

2 Wall Walk 'Complex'

*You will perform 2 strict handstand push ups at the top of each wall walk.

Kettlebell: (Rx53/35, S 44/26)

Box: (Rx30/24, S 24/20″)

Score = Rounds + Reps
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Goal: 5-7 Rounds

Score: Rounds & Reps

RPE: 8/10

Primary Objective: Steady Rounds Across

Secondary Objective: Mitigate Shoulder Fatigue