Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

No 5AM class Presidents Day 2/16

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2 Sets: For Quality

1:00 Bike

6/6 Single Arm Upright Row

6/6 Single Arm Press

6/6 Suitcase Reverse Lunge

8 Scapular Pull-Ups

8 Ring Rows

Specific Prep

2-3 Sets

9/7 Calorie Echo Bike

6 Alt DB Hang Snatch

25/25ft (7.5/7.5m) Alternating Suitcase Dumbbell Walking Lunges

4-8 Elevator Kip Swings, building to chin over the bar pull-ups

"Cupid's Arrow" (AMRAP - Rounds and Reps)

30:00 AMRAP, With a Partner

30/22 Cal Bike or 43/30 Cal row or ski

30 Al DB Hang Snatch

30m (100ft) DB Suitcase Walking Lunge

30 Pull-Ups

Dumbbell: (Rx50/35, S 40/25)

*Split work as desired between you and your partner
Goal: 3–5+ rounds

Stimulus: Long-duration partner conditioning with cyclical output, unilateral loading, and shared gymnastics volume

RPE: 7.5-8/10. Think consistent effort and smooth on and off 1:1 work to rest ratio.

Primary Objective: Maintain continuous forward progress through smooth partner handoffs

Secondary Objective: Keep dumbbell work and pull-ups in short, repeatable sets to avoid grip failure

Mobility (Checkmark)

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold