Announcements
Next HGX Apparel order Feb
HGX Intermural Open Feb 28-March 14
CrossFit Kids MLK Bring a Friend day Jan 20th at 3:30-4:15pm breanne@hgxfit.com to reserve a spot
HomeGrown AthletX - Functional Fitness
Warm-up
2-3 Sets, For Quality
:30 Seconds Jump Rope Practice
6 /6 Half Kneeling KB Windmi ll
12 Alternating Single Arm Kettlebell Swings
6/6 Single Arm Ring Row s
10 Ring V-Out s
“Hide The Anger, Practice Smiling in the Mirror” (5 Rounds for time)
For Time:
Every 3:00 x 5 Sets
50 Double Unders (A:100 singles)
8/8 KB Hang Snatch (A: DB)
5/4 Ring Muscle Ups (A:5 s trict Pull-Ups +5 Strict Ring Dips)
Kettlebell: (Rx53/35, S 44/26)
DB: (Rx50/35, S 40/25)
Goal: 1:30-2:15/ Set
Score: Average Interval Time
Stimulus: Upper Body Interference
RPE : 7/10
This workout today should feel more like a skill capacity session that builds on the last Ring Muscle-Up session like this where we just had American Kettlebell Swings and Ring Muscle-Ups.
Primary Objective : Achieve each set in under 2:15
Secondary Objective : Unbroken Ring Muscle-Ups
Optional Accessories (Checkmark)
For Quality:
12:00 EMOM:
Minute 1 - 10-12 Dumbbell Bench Press
Minute 2 - 6/6 Single Arm Kettlebell/Dumbbell Row, Heavy
Published by: Breanne Feudale in Uncategorized