Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2 Sets:

:30-:45 Jump Rope

10 Bootstrap Squats

:30 Down Dog Calf Gas Pedals

10 Down Dog Alternating Toe Touches

5/5 World's Greatest Stretch

:15 Dead-Hang + :15 Active Hang

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Specific Warm-Up:

15 Double Unders or 30 Single Unders

5 Medball Squats + 5 Medball Presses + 5 Wall Balls

10 Bar Kip Swings

10 Ring Rows

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15 Double Unders or 30 Single Unders

10 Wall Balls

5 Elevator Kip Swings Building to Chin Over Bar Pull-Ups or 5 Jumping Pull-Ups

5 Push-Ups

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Then get into Bar Muscle-Up Drills and Possibly Butterfly Pull-Up Drills

Skill Work and Primers (Checkmark)

Double Unders

Bar Muscle Up - Tips

Butterfly Pull-Ups

"Injection" (Time)

For Time:

80 Double Unders (A:100singles)

60 Wall Balls

40 Pull-Ups

80 Double Unders

50 Wall Balls

30 Chest-to-Bar Pull-Ups

80 Double Unders

40 Wall Balls

20 Bar Muscle-Ups (A: burpee pull ups)

Wallball: (Rx 20/14, S 16/12) to 10/9ft
Score = Time

Goal: 14:00-20:00

Time Cap: 25:00

RPE: 9/10

Primary Objective: Managing gymnastics volume and keeping consistent sets throughout.

Secondary Objective: All Wall Balls in 4 sets or less.

Optional Accessories (Checkmark)

3 Sets: For Quality

8/8 Single Arm Dumbbell Rows

10 Ring Bicep Curls

10/10 Banded Wrist Pronation and Supination