Announcements

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

4 Rounds, Continuous Rowing

:30 Slow

:30 Moderate

:15 Fast

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2 Sets for Quality

10 Down Dog Toe Taps

:20 Dual Kettlebell Overhead Hold

10 Bent Over Y-T-I

20 Bear Plank Pull Throughs

B: Gymnastic Skills

Skill Progression

*3 Perfect Deliberate Wall Walks

*1 Wall Walk + 20 Shoulder Taps

*Practice lateral walks along the Wall (wall facing)

*Kick up to wall then move hands closer to wall

*Kick up further away from wall and walk to wall

*5ft walks to wall

*practice partner handstand walks out on floor

Then..

Handstand Walk

Every 90 seconds, 5 Sets

50-100ft HS Walk

AJUSTED OPTIONS

Every 90 seconds, 5 Sets

3 Wall Walks + 20 Shoulder Taps on Final Rep

or

:30 seconds Nose to Wall Handstand Hold or Practice walking

C: Metcon (No Measure)

"Prank Sinatra"

16:00 EMOM

min 1: 8 Strict Handstand Push-Ups

min 2: 16 GHD Sit-Ups or 22 Abmat Sit-Ups

min 3: 12/10 cal Row or Ski or 8/7 cal Bike

min 4: Rest

*add 3/2 Calories on each round

**Repeat From, July 20th, 2021

D: Recovery (No Measure)

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations