Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds

6 Inchworm Push-Ups

8/8 Single Leg Single Arm Crossbody RDL

8/8 Single Arm Kettlebell Push Press

:20/:20 Single Leg Glute Bridge Hold

:15/:15 Star Plank

B: Handstand Push-ups (Handstand Push-Up Progression )

C: Warm-up (No Measure)

Primer

5 Deadlifts (Rx 185/125, S 155/105)

5 Handstand Push-Ups

Rest 30 seconds

5 Deadlifts (Rx 225/155, S 165/125),

5 Handstand Push-Ups

Rest 30 seconds

3 Deadlifts (Rx 250/165, S 205/135)

3 Handstand Push-Ups

D: Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups

E: 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