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 )