Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

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

HomeGrown AthletX - Functional Fitness

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Warm-Up (Checkmark)

:45/:45 Couch Stretch

12/12 Bird Dogs from Crawling

-then-

For Quality:

6:00 AMRAP

:30 sec Wall Lean March

10 Deep Lunge Mountain Climbers

10m/10m A-Skips + B-Skips

Memento mori (3 Rounds for time)

Every 12:00 minutes, 3 sets, Complete the following:

1000m Run (A: 68/55 Cal Bike)

Set 1: 50/40 Cal Row

Set 2: 40/32 Cal Ski Erg (A:200 DU)

Set 3: 30/22 Cal Bike
Primary Objective: Hit each run sub 5:15

Secondary Objective: Best output on the machine

Stimulus: Lactate Threshold

RPE: 8-8.5/10

PRVN Recovery #3 (Checkmark)

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose