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

StrongFirst Workshop May 20th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

:30 Cardio Choice

:15 Rest

:30 Cardio Choice

:15 Rest

:30 Cardio Choice

:15 Rest

Into

3 Sets

10 Alternating V-Ups

10 Kettlebell Deadlifts

10 Alternating Step-Ups

B: Metcon (Time)

"The Lorax"

10 Rounds ,For Time

15 GHD Sit-Ups (A: V-Ups)

15 Box Jumps (Rx24/20, S 20/16″)

15 American Kettlebell Swings (Rx53/35, S 44/26)

*To be completed with partner in leap frog pattern, alternating movements

Time Domain: 15:00-20:00

Time Cap: 25:00

C: Midline (No Measure)

3 Sets, For Quality

:20 Weighted Hollow Hold

Rest 20 seconds

::30/:30 Side Plank

Rest 20 seconds

:40 Weighted Forearm Plank

Rest 60 seconds