Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

StrongFirst Workshop May 20th

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: A) Warm-up (No Measure)

3 Sets, For Quality

1:00 Cardio Choice

10/10 Banded External Shoulder Rotations

10/10 Banded Internal Shoulder Rotations

10 Hollow Arch Rolls

6-8 Jumping Pull-Ups

10 Kettlebell Deadlifts

B: Gymnastic Skills (Bar muscle-up skill/drills)

C: Metcon (Time)

“The Wizard of the Menlo Park”

Every 15:00 minutes, 2 Sets, Complete the following:

40 V-Ups

30 American KB Swings (Rx53/35, S 44/26)

20 Burpees to Bar

10 Bar Muscle-Ups (A: C2B Pull ups)

20 Burpees to Bar

30 American KB Swings

40 V-Ups

Score: Total Working Time

Primary Objective: Complete each set under 12 minutes.

Secondary Objective: Unbroken American KBS

RPE: 8/10

D: Recovery (No Measure)

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch