Announcements

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

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

2:00 minute Rowing Technique Focus: (30 seconds Arms Only, 30 seconds Body and Arms, 30 seconds Legs and Body, 30 seconds Full Strokes)

1:00 minute Alternating Knee Hug + Lunge and Twist

:30 second Wall Facing Handstand Hold, focusing on body alignment and positions

:30 second Wrist Circles

B: Handstand Walk (skill progression)

C: Metcon (4 Rounds for distance)

“Walking on Water”

4 Sets: For Max Distance:

3:00 minute AMRAP 500/425m Row or Ski or 30/21 cal bike

Max Distance Handstand Walk (A: Max Wall Walks)

Rest: 2:00 minutes between sets

Primary Objective: Accumulate maximum distance in each AMRAP.

Secondary Objective: Improve and challenge Handstand Walk proficiency.

Stimulus: Focus: Cardiovascular Endurance / Skill Development RPE: 8/10