Announcements
CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED
HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
8:00 minute EMOM
min 1: 40 second Row or Bike
min 2: 10 Ring Rows
min 3: 20 Bear Plank Shoulder Taps
min 4: 10 Dead-Bugs
B: Metcon (No Measure)
"Flow State"
30:00 minute AMRAP
150m Row or Ski or 10/7 Cal Bike
10/8 Strict Pull-Ups
200ft sandbag Carry (Rx150/100, S 75/50)
150m Row or Ski or 10/7 Cal Bike
10/8 Ring Push-Ups
Goal: 6+ Rounds
Lets hit a pace around 4:00-5:00 minutes per set Primary Objective: Consistent pace across all sets
Secondary Objective: Unbroken reps on the Gymnastics Movements and Farmers Carry Stimulus: Aerobic Endurance + Muscular Stamina RPE: 6/10
C: Accessories (Time permitting:
3 Sets, For Quality
10-12 Behind the Back Barbell Wrist Curls
10 x Hammer Curl + Bicep Curl to Arnold Press
15-20 Banded Tricep Press downs )
Published by: Breanne Feudale in Uncategorized