Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2 Sets:

12 Goblet Cossack Squats

10 Russian Kettlebell Swings

6 Burpees (Focus on moving plank to floor, plus speed up and through the middle)

8 Banded Face Pulls

6 Jumping Pull-Ups

*start off @ warm-up loads on Kettlebell

Specific Prep

2 Sets: For Quality

10 Smooth Tempo Air Squats

8 American KB Swings @ moderate to working loads

4 Burpee Bar Touch

4/3 Strict Pull-Ups

Specific Primer

1 x

8 Air Squats

6 American Kettlebell Swings

4 Burpee Pull-Ups

"Triple Espresso" (AMRAP - Rounds and Reps)

20:00 AMRAP, as 3 Person Team Waterfall

15 Air Squats

10 American Kettlebell Swings

5 Burpee Pull-Ups

Kettlebell: (Rx53/35, S 44/26)
Waterfall Flow

Teammate 1 begins with 15 Air Squats.

Once finished, Teammate 2 begins Air Squats.

Teammate 1 moves to 10 American Kettlebell Swings.

Once Teammate 2 finishes Air Squats, Teammate 3 begins.

Teammates continue advancing in this pattern.

Important:

Athletes may not move forward to the next movement if a teammate is still occupying that station.

Only one athlete per station at a time.

The intent is continuous rotation with minimal idle time.

Goal: 9-11 Rounds / Per Teammate

RPE: 7.5–8/10

Stimulus: Team Waterfall Conditioning / Cyclical

Primary Objective: Maintain continuous movement through clean, timely transitions

Secondary Objective: Keep reps smooth and repeatable to avoid station bottlenecks

Mobility (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch