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)
Running Warm-Up
2 Rounds, For Quality
200m Run
:15sec Wall Lean March
6/6 SL Glute Bridge w/pause
10m A-Skips
10m B-Skips
B: Rowing Technique (No Measure)
2 Rounds through
:30sec Arms Only Rowing (the pick drill)
:30sec Arms and Body Rowing, (body hinge and finish with arms)
:30sec Legs and Body Rowing, (leg drive, strong back and lat engagement)
:30sec Half Stroke Strong Finish, (pushing with legs and finish through body)
1:00 Full Stroke (put it all together, legs then body then arms on drive, on recovery arms then body, then legs)
C: Metcon (Time)
"Jerry"
For Time
1 mile Run
2000m Row or Ski or 120/84 Cal Bike
1 mile Run
or
AJUSTED
For Time
800 meter Run
1,000 meter Row
800 meter Run
Time Domain: 20:00-30:00
Time Cap: 30:00 minutes
Primary Objective: Run pace, holding 5k pace
Secondary Objective: Row Pace, holding 5k +4sec/500m
D: Accessories (3-4 Sets, For Quality
10/10 Half Kneeling Banded Paloff Press Rotations
10/10 Single Leg Foot Elevated Glute Bridge
15 second extended GHD Supine Hold )
Published by: Breanne Feudale in Uncategorized