Announcements

Strong 1st Workshop May 18th 10a-12p and 1p-5p

MAY 27th MURPH classes at 8AM and 9AM

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Part Warm-Up ( 15:00 minutes)

Bodyheat

2:00 minute Machine Choice

Mobility

2 Sets, For Quality

40 second Dead-Hang or 20/20 Single Arm Hang

30/30 second Kettlebell Hip Shift

1:00 minute Alternating 90-90 Hip Switch

10/10 x 90-90 Get-ups

Specific Warm-Up

3 Sets, For Quality

10 Alternating Lateral Lunges

20 Bear Plank Shoulder Taps

10 Scapular Pull-Ups

20 second Glute Bridges

B: Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
Time Domain: 13:00-20:00 minutes

Time Cap: 25:00 minutes

Primary Objective: Complete the workout under the time cap.

C: Mobility (No Measure)

Time permitting

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon