Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep:

3 Sets: For Quality

200m Run

10 Kettlebell Deadlifts / Russian Kettlebell Swings/ American Kettlebell Swings

10 Alt Dead-Bugs

10 Alt Bird-Dogs

:15/:15 Single Arm Plank Hold

Kettlebell Race Tap Game Warm-Up

Get to working weights on American Kettlebell Swings, Practice Synchro Alternating Medball Sit-Ups and Go over Scales for Handstand Holds.

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Wall Facing Handstand Holds *Adjusting distance away from the wall.

Box Piked Handstand Holds

"Shared Outcome" (AMRAP - Rounds and Reps)

21:00 AMRAP

50 Synchro American Kettlebell Swings

50 Synchro Alternating Medball Weighted Sit-Ups

50 Second Synchro Handstand Hold* (Wall Supported)

200m Run (Together, Holding Medball)

*For the Handstand Hold, the time is cumulative time. The time can be in 2-3 sets of 10-25 seconds

Ketttlebell: (Rx53/35, S 44/26)

Medball: (Rx 20/14, S 16/12)
Goal: ~3 rounds

Stimulus: Partner workout, midline stamina, overhead endurance, and aerobic pacing

Workout RPE: 7.5–8/10

Primary Objective: Maintain smooth synchro movement standards without excessive rest

Secondary Objective: Complete the handstand hold in as few sets as possible

Mobility (Checkmark)

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold