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

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

15 Banded Goodmornings

10 Alt V-Ups

15 Banded Face Pulls

2 Wall Walks + 10 second Nose to Wall Handstand Hold

8/8 SA DB Hang Muscle Clean and Press

B: Strength (Part A) 8 minute EMOM
5 Banded Strict Press @ 40-45% (red bands)
Percentage today is based off of your 1 rep max Strict Press

(Rest 4:00 minutes between EMOM’s) )

BB: Strength (Part B) 8 minute EMOM
3 Banded Deadlift @ 50-55% (green bands)

Percentage today is based off of your 1 rep max Deadlift )

C: Metcon (AMRAP - Rounds and Reps)

"Bad"

9:00 AMRAP

7 Strict Handstand Push-Ups

9 Dual DB Hang Clean & Jerk (Rx50/35, S 40/25)

16 GHD Sit-Ups (A: Weighted Sit-Ups or V-up)

D: Recovery (No Measure)

Recovery

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