Announcements
CrossFit Level 1 Certificate Course Aug 3rd and 4th
ALL CLASSES CANCELED BOTH DAYS!!!!!
HomeGrown AthletX - Functional Fitness
Warm-Up
5/5 World's Greatest Stretch
:30/:30 Couch Stretch
-then-
For Quality:
9:00 EMOM
Minute 1 - :45 Machine, Building Effort
Minute 2 - 5 Inchworm Push-Ups + 8-10 Banded Face Pulls
Minute 3 - 12 Cossack Squats
Front Squat (Every 2:30 x 6 Sets
5 Reps @ 75%+
3 Reps @ 80%+
1 Rep @ 90%+
3 Reps @ 80%+
5 Reps @ 75%+)
Hope and Prayer (Time)
For Time
25 Burpees to Target
50 Wall Balls
25 Burpees to Target
50 Wall Balls
25 Burpees to Target
Wall Ball: (Rx 20/14, S 16/12)
Burpees to Target: Out of Reach
Time Cap: 15:00
Adjusted Option :20-40-20-40-20
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Goal: 11:00-15:00
Stimulus: Grind / Big Sets
RPE: 9/10
Primary Objective: Complete each movement in as close to 2:30 as possible. This would keep us in the time domain of around 12-13 minutes
Secondary Objective: Complete the Wall Balls in 3 Sets or less
Published by: Breanne Feudale in Uncategorized