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

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: A) Warm-up (No Measure)

2 Rounds

400m Run

10 Alternating Cossack Squats

3 Wall Walks

5 Burpee Bar Touches

7 Strict Knee to Chest

9 Second Chin Over Bar Hold

B: Metcon (AMRAP - Reps)

16:00 Minute EMOM

Min 1: 3-5 Burpee Bar Pull-Overs

Min 2: 6-9 Ice Cream Makers

Min 3: Max Effort Freestanding Handstand (Accumulated)

1 second = 1 rep

Min 4: Rest

*Score = Reps

C: Metcon (Time)

"Galileo"

4 Rounds for Time

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

50 Air Squats

Time Domain: 9:00-13:00

Time Cap: 15:00 minutes

Stimulus: V02 Max / Lower Body Muscular Stamina

RPE: 9/10, Looking to Push Intensity