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)

3:00 Row, Damper of 1

*Build Cadence from 18 spm to 28spm by increasing by 2 spm every 30 seconds

into..

3 Sets

6/6 Archer Ring Rows

8/8 Suitcase Kettlebell Deadlift

10/10 Single Leg Glute Bridge March

12/12 second Star Plank

B: Weighted Pull-ups (10:00 EMOM
1 Weighted Strict Pull-Up
*Record heaviest weight)

C: Metcon (Time)

"Lovelace"

For Time:

1500/1250m Row or Ski 80/70 cal bike

Into:

10 Rounds,

100ft Odd Object Carry (DB, KB, Keg, Sandbag, plate)

10 Pull-Ups (A: 10 Jumping Pull-Ups

*Jumping Pull-Up is just out of reach of hands then jump into the pull-up)

Time Domain: 15:00-20:00

Time Cap: 25 Minutes

Primary Objective: Pull-Ups

Secondary Objective: Holding sub 1:15 per round

RPE: 8/10

D: Accessories (3 Sets, For Quality
6-8 Cuban Rotations 40x1 Tempo
10 Chest Supported Trap 3 Raises
15 Chest Supported Reverse Dumbbell Flys )