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 Row

5/5 World's Greatest Stretch

20 Lateral Line Hops

:20/:20 Side Plank

10 Down Dog Toe Touches

Specific Prep

2-3 Sets: Getting into starting weights and loads

4/4 Dual Dumbbell Single Leg Romanian Deadlift

6/6 Split Stance Rotational Medball , light weight (Practice and Rehearse Movement Patterns)

Strength (4 Rounds for weight)

Every 3:00 x 4 Sets

8/8 Dual Dumbbell Single Leg Romanian Deadlift

8/8 rotational medball throw to partner
Score = Dumbbell loading

"Speed" (AMRAP - Rounds and Reps)

15:00 AMRAP

10 Lateral Burpee Over Rower

300m Row or ski or Run

50 Double Unders (A: 60 Singles)

Score = Rounds + Reps
Goal: 4–6 rounds

Stimulus: High-tempo conditioning with cyclical engine work and light bodyweight interference

RPE: 8–8.5/10 (Open-esc) style workout

Primary Objective: Maintain fast, repeatable row splits without excessive heart-rate spikes

Secondary Objective: Stay smooth and efficient on burpees and double unders to avoid compounding fatigue

Mobility (Checkmark)

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch