Announcements

CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

Thanksgiving Day modified schedule Open Gym 7-9AM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8 minute EMOM, Alternating each minute:

Minute 1: 30 second Jump Rope

Minute 2: 5/5 World's Greatest Stretch

Minute 3: 7 Walking Inchworm Push-Ups

Minute 4: 10 Air Squats + 10 Alternating Step-Ups

B: Back Squat (Pause Back Squat (3sec)+ Back Squat
Every 2:30 minutes, 6 Sets, Complete the following:
Set 1: 1+3 @ 65%
Set 2: 1+2 @ 70%
Set 3: 1+1 @ 75%
Set 4: 1+3 @ 65%+
Set 5: 1+2 @ 70%+
Set 6: 1+1 @ 75%+
*Record set 6*
2ndwave of reps need to be heavier)

C: Metcon (AMRAP - Rounds and Reps)

"From the Ground Up"

12:00 AMRAP

1-2-3-4-5-6.. Burpee Box Jumps (Rx24/20, S 20/16″)

2-4-6-8-10-12 Dual DB Step-Overs (Rx50/35, S 40/25)

10-20-30-40-50-60 Double Unders (A: double to singles)

Tackle this one with a steady pace and just begin the first few rounds as if they are warm-up rounds. Round of 5 reps is when the workout really starts.

Primary Objective: Complete the round of 7-14-70

Secondary Objective: Stay unbroken across step-ups and double unders

Stimulus: Leg Stamina / Quads

RPE: 8/10