October 31, 2015 - No Comments!


HomeGrown CrossFit - Level 1 Group Class

Lurong Challengers, this week is the last week of the Lurong Challenge. Today is the last day to taking post challenge weigh-ins and measurements at 9:00am-12:00pm.

A: Metcon (No Measure)

Lacrosse ball trigger point release (2mins each)

Rotator cuff, rhomboids, traps (shoulder to spine)

Hip flexors, piriformis, TFL (hips, gluteals)

Plantar fascia (bottom of foot)

B: Metcon (AMRAP - Reps)

Partner Tabata--4 mins of 20s work, 10s rest; partners alternate rounds to complete

Row for cals

V-ups (Rx+), anchored leg raise (Rx)

Renegade rows (R+ 55/35, Rx 45/25)

Back extensions (R+ arms straight ahead, Rx arms bent)

*Record Total Reps

Published by: Staff in Uncategorized

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