Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Functional Fitness

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Warm-up

:45/:45 Scorpion Stretch

15/15 Bird Dog from Crawling

-then-

For Quality:

3 Rounds

200m Run

50/50ft (15/15m) Bottoms Up Kettlebell Waiters Walk

5 Wall Slides

5 Burpee Shuttle Runs, 25ft (7.5m) Down & Back = 1

*Instead of a 3 point touch, perform a burpee behind the line each time.

Gymnastics Skills: Freestanding Handstand Hold (AMRAP - Reps)

5:00 AMRAP

-Freestanding Handstand Hold

Score = Time

or

Score = Reps (1sec = 1 Rep)

Scale: Wall Facing Handstand Hold

Midline Run (5 Rounds for time)

Every 3:00 x 5 Sets

15 GHD Sit-Ups (A: Ab mat sit ups)

200m Run (A: 14/11 Cal Bike)

25ft Handstand Walk* (A:2-3-4-5- 6 Wall Walks)

*Increase Handstand Walk by 5ft (5ft) Each Set.
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Goal: Complete each set @ 2:00-2:30/set

Stimulus: Midline Endurance and Stability

RPE: 7/10

Primary Objective: Complete each set within the 3:00 time frame

Secondary Objective: Increase pace across all sets