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: Warm-up (No Measure)

2 Sets, For Quality

400m Run

8/8 Single Arm Dumbbell Upright Row

16 Alternating Box Step-Ups

8/8 Single Arm Dumbbell Push Press

into..

5:00 minutes AMRAP

Junk Yard Dog

Alternating Rounds with Partner

AA: Warm-up (No Measure)

Primer

Part A)

2 Sets

3 High Hang Snatch High Pull

3 High Hang Muscle Snatch

3 Snatch Grip Push Press

3 Snatch Balance 2''-4''-6''

into

Part B)

3 Sets, increasing loads

Power Snatch

Rest 10 seconds

2-3 TnG Power Snatch

B: Metcon (4 Rounds for reps)

"We are the World"

4 Sets

5:00 AMRAP : 2:00 minute Rest

400m Run (A: 27/22 Cal Bike)

30 Alt DB Snatch (Rx50/35, S 40/25)

20 Box Jump Overs (Rx24/20, S 20/16″)

Max Power Snatch in Remaining Time (Rx135/95, S 115/75)

C: Recovery (No Measure)

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations