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)

400m Run

into

2-3 Rounds

5 Inchworm to Hollow

:10/:10 Contraleral Single Arm Single Leg Plank

10 Deep Lunge Mountain Climber

:10/:10 Single Arm Hang

10 Ring Rows

B: Metcon (AMRAP - Rounds and Reps)

"Cat in the Hat"

12:00 AMRAP

1 Mile Run Buy-In (A: 108/88 Cal Bike)

AMRAP in Remaining Time

20 Pull-Ups (A: Banded Strict Pull-Ups)

40 Push-Ups

60 Air Squats

Rest 2:00 minutes

8:00 AMRAP

800m Run Buy-In (A: 54/44 Cal Bike)

AMRAP in Remaining Time

10 Pull-Ups

20 Push-Ups

30 Air Squats

Rest 2:00 minutes

4:00 AMRAP

400m Run (A: 27/22 Cal Bike)

AMRAP in Remaining Time

5 Pull-Ups

10 Push-Ups

15 Air Squats

Primary Objective: Complete runs in 8:00 or less, 4:00 or less, and 2:00 or less

Secondary Objective: Keep all sets of pull-ups and push-ups to sets of 5 or greater, and stay unbroken on all air squat sets

RPE: 9/10

C: Recovery (No Measure)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose