Announcements

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - HGX-FIT

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A: Pendlay Row (Every 1:30 for 6min
4x3 at 90% of 1RM)

B: Front Rack Lunge (Every 1:30 for 7:30min
Alt Front rack lunge
5x10
Set 1-2 at 65% or 1RM Pwr Cln
Set 3-4 at 75% of 1RM Pwr Cln
Set 5 at 85% of 1RM Pwr Cln)

C: Weightlifitng complex (Weight)

EMOM 10

1 Strict press+2 Push press

Start at 80-85% of 1RM strict press

**Build each set**

Midline (No Measure)

Sliders:

1. Knee tucks

2. Alt mountain climbers

3. Pike

4. Spiderman push-up

5. Tall plank slide out (lateral)

6. Half moon (hand to waist)

7. Half moon (foot to hand)