Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

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3 Sets

5/5 Worlds Greatest Stretch

10 Alternating Scorpions

16 Down Dog Toe Touches

:15/:15 Sampson Lunge Stretch

:15/:15 Single Leg Glute Bridge Hold

Specific Prep:

2 Sets:

10 Syncro Air Squats

10 Russian Kettlebell Swings, building to working loads

5 Burpees to Plate

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Confirm strategy, set-up and flow of the workout

"Guardians of the Galaxy" (AMRAP - Reps)

25:00 AMRAP

Partner 1: 10-15-20-25.... Calorie Bike

Partner 2 and 3: AMRAP

30 Syncro Air Squats

30 Russian Kettlebell Swings

30 Burpees to Plate

Every time partners reach the Air Squats, Rep are done in synchro, while Russian Kettlebell Swings and Burpees are split between partners and partitioned as desired.

Kettlebell: (Rx53/35, S 44/26)
Score = Total Reps Completed (1 cal = 1 rep)

Flow

Partner 1 starts on the bike with 10 calories.

Partners 2 & 3 begin the AMRAP together.

Once Partner 1 finishes the bike:

Partner 1 swaps into the AMRAP

Partner 3 moves to the bike to complete 10 calories

Once Partner 3 finishes:

Partner 3 joins the AMRAP

Partner 2 moves to the bike for 10 calories

After all three partners have completed 10 calories, the cycle repeats with the next calorie target (15 calories), continuing in this pattern for the full 25 minutes.

Mobility (Checkmark)

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)