Announcements

HGX Intermural Open Feb 28-March 14

Strong First Workshop March 8th 10am-12pm & 1-5pm

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Functional Fitness

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General /Specific Movement Prep (6-8 minutes)

2-3 Sets: For Quality

200m Run

1:00 Row, Increasing Intensity each set

10m Knee Hug Lunge and Twist

10m Walking Inchworm to Hollow Body Hold

10 Alternating Cossack Squats

:20 second Wall Supported Handstand Hold (Add weight shits if possible)

"Time Capsule" (5 Rounds for time)

Every 6:00 x 5 Sets

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

300m Row

20 Air Squats

10m Handstand Walk
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Goal: Sub 5:00 minutes / set

Stimulus: Aerobic Threshold / Gymnastics Skill Practice

RPE: 7/10

Primary Objective: Complete each working set in under 5:00 minutes

Secondary Objective : Consistency across all 5 sets

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon