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

400m Run

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2 Sets

5/5 World's Greatest Stretch

10 Supine Banded Psoas March

5/5 Single Leg Box Step-Down

5 Up Dog to Down Dog Pike Push-Ups

Specific Prep

2 Sets: For Quality

:15 Wall Lean March

100ft (30m) Farmers Carry

:15 Wall Lean Spint

5 Box Jumps

100-200m Run

10 Abmat Sit-Ups

"Running From Commitment" (Time)

2 Rounds for Time

400m Run

200ft (60m) Farmers Carry

400m Run

20 Box Jumps (Step-Down)

400m Run

40 Abmat Sit-Ups

Box Height: (Rx24/20, S 20/16″)

Kettlebells: 2 x (Rx70/53, S 53/44)
Score = Time

Goal: 16–25 minutes

Time Cap: 30:00

Stimulus: Aerobic running capacity layered with grip fatigue, leg stamina, and midline volume

RPE: 8–8.5/10

Primary Objective: Maintain consistent run pacing across all six efforts

Secondary Objective: Move efficiently through non-running work to protect aerobic output

Accessories / Core Finisher (Checkmark)

3 Sets: For Quality

10/10 Split Stance Banded Paloff Press

:15 GHD Supine Hold or :30 Hollow Hold

:30/:30 Side Plank