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
Published by: Breanne Feudale in Uncategorized