Announcements

HGX TEAM IN HOUSE COMP NOV 11

Phoenix Workout Nov 4th @10AM

CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets,

200m Run

6 Inchworm to Hollow Body

10 Deep Lunge Mountain Climbers

6/6 Single Arm Ring Rows

B: Metcon (No Measure)

"Kerry"

30:00 EMOM

min 1: 10-15 Pull-Ups (A: 9/7 Strict Banded Pull-Ups)

min 2: 10-15 Cal Row or Ski or 9-14 Cal Bike

min 3: 10-15 Line Facing Burpees

min 4: 200m Run (A: 8/14 Cal Bike)

min 5: Rest

Primary Objective: Complete each movement within the minute in the shortest time frame possible

Secondary Objective: Hold the highest rep count across all sets

Stimulus: Sprint Efforts / Upper Body Pulling Focus

RPE: 8/10