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

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality:

60 Second Jump Rope Practice

8/8 Single Arm Ring Row

10 90/90 Hip Rotations

20 Second Ring Plank

B: Gymnastics / Murph prep (No Measure)

4 Sets, For Quality

1:00 Max Strict Pull-Ups 31x1 Tempo

Rest 30 seconds

1:00 Max Ring Push-Ups 31x1 Tempo

Rest 30 seconds

C: Metcon (3 Rounds for distance)

"Horton"

3 Sets, For Distance

4:00 AMRAP

10 Strict Handstand Push-Ups (A:Box Pike Strict Handstand Push-Ups or DB presses)

20 Renegade Rows (Rx50/35, S 40/25)

100 Double Unders (A: 100 singles)

-Max Distance Farmers Carry in Remaining Time (50ft at a time) (Rx70/50, S 60/40)

Rest: 2:00 minutes between sets

Primary Objective: Compete all work to the farmers carry in 3:00 or less

Secondary Objective: stay unbroken for the farmers carry

RPE 7/10

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