Announcements

ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets

1:00 Row

10 Deep Lunge Mountain Climbs

1 5 Banded Goodmornin gs

6/ 6 Pendulum Lung es

6/ 6 Single Arm Ring R ow

:10-:1 5 Ring Support Ho ld

B: Gymnastic Skills (Bar muscle up progression)

Bar muscle up progression

C: Metcon (2 Rounds for time)

"Pandora"

Every 15:00 x 2 Sets

40/32 Cal Row or ski or 28/20 cal Bike

30 Hang Power Cleans (Rx135/95, S 115/75)

20 Bar Muscle-Ups **

30 Bar Facing Burpees

40/32 Cal Row or ski or 28/20 cal Bike

* finish with 2-5min rest

**A: banded bar muscle-up, box bar muscle-up, low bar banded bar muscle-up, or burpee pull-up for scaling today.

D: Recovery (No Measure)

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch