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)

3 Sets, For Quality

1:00 Cardio Choice

15 Air Squats

10 Alternating V-Ups

:10 second Hollow Hold

8/8 Single Arm Ring Row 2020 Tempo

20 Bear Plank Shoulder Taps

B: Back Squat (Pause Back Squat (21x1 Tempo)
Every 2:30 for 7:30 (3 Sets)
8 Reps
55-65% of Back Squat Across )

C: Metcon (4 Rounds for reps)

"You Get What You Give"

4x 3:30 AMRAP

16 Dual DB Bench Press (Rx50/35, S 40/25)

12 Toe to Bar (A: Strict Knee to Chest)

18 Wall Balls (Rx 20/14, S 16/12)

Max Strict Pull-Ups in Remaining Time

*this is a 14:00 Running clock

Primary Objective: :30-:60 to work on strict pull-ups

Secondary Objective: Complete everything unbroken until the pull-ups

Stimulus: Muscular Endurance / Stamina

RPE: 8/10