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: A) Warm-up (No Measure)

3 Sets, For Quality:

400m Run

30 Second Dead Hang

8/8 Half Kneeling Kettlebell Bottom Up Strict Presses

8/8 B-Stance Kettlebell RDL's

8/8 Side Plank w/rotation

B: Gymnastic Skills (Rope Climbs and Toe to Bar
Work on efficiency and technique)

C: Metcon (AMRAP - Rounds and Reps)

"Comfortably Numb"

4:00 AMRAP

3/2 Rope Climbs (A: 6/6 Single Arm Ring Rows)

200m Run (A:14/11 Cal Bike)

15 Toe to Bar

-Max Line Facing Burpees in Remaining Time

1:00 Rest between sets

Continue until 100 Reps

Goal: Complete in 4-5 Rounds

Cap: 6 Rounds

Time Domain: 14:00-24:00

Time Cap: 29:00

Primary Objective: Complete each movement in 1:00 minute or less

Secondary Objective: Complete 20+ Burpees each round

D: Accessories (Part A)
Accumulate 10 Eccentric Pull-Ups
*Slow as possible while still moving

Rest as needed between reps

Part B)
4 Sets, For Quality
10/10 Single Arm DB Bent Row
15 DB Hammer Curls )