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)

Every 2:00 minutes, 4 sets, complete the following:

200/150m Row

10 Lateral Line Jumps (over and back = 1)

8 Hang Snatch High Pulls, 45/35lb (20/15kg)

10 Deep Lunge Mountain Climbers

AA: A) Warm-up (No Measure)

Prehab Work

Accumulate 30 reps of the following:

Prone Y, T, W

Banded Bird Dogs (15/15)

Seated Banded Cuban Rotation and Press

B: A) Warm-up (No Measure)

Barbell Primer

3 Rounds

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Hang Power Snatch

Add loads to the bar, so bar is off the floor

3 Sets

3-5 TnG Power Snatch adding loads until working weight

C: Metcon (Time)

"Sultans of Swing"

Complete for Time with Partner

60 Power Snatch (Rx 115/75, S 95/65)

2000/1700m Row or Ski

60 Dual DB Step-Overs (Rx35/25, S 20/10), (Rx24/20, S 20/16″)

Starting with and Every 90 seconds, perform:

10 Synchro V-Ups

Time Domain: 18:00-25:00

Time Cap: 27 min