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)

1:00 second Dead-Hang w/Feet Supported

1:00 Plate Overhead Opener

10/10 Shoulder CARs

:30/:30 second Crossbody Lat Stretch

into..

2 Sets, For Quality:

2 Wall Walks + 10 second Nose to Wall Handstand Hold

5/5 B-Stance Single Kettlebell Deadlifts , Moderate Load

5/5 Double Kettlebell Windmills, Light/Moderate Load

B: Shoulder Press (Strict press
Take 10:00 to build to a 3rm for the day

Then: in the next 6:00 minutes complete

1 x 3 @ 92% of your 3rm from above
1 x 4 @ 87% of your 3rm from above
1 x 5 @ 85% of your 3rm from above
Rest as needed between sets )

C: Metcon (No Measure)

"Purple Haze"

16 minute EMOM, alt each minute:

Minute 1: 100ft Farmers Carry

Minute 2: Accumulate 20-25 seconds Freestanding Handstand Hold or Nose to Wall Handstand Hold

Minute 3: Max Rep Crossovers or DU or singles

Minute 4: :10-:15 second Ring L-Sit or L-sit b/t boxes or hollow hold

D: Accessories (3-4 Sets, For Quality
10 Chest Supported Trap 3 Raises
15 Chest Supported Reverse Dumbbell Flys )