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)

2 Sets, For Quality

90 second Row (45 ez, 30 mod, 15 hard)

10 Barbell Romanian Deadlift

10 Barbell Strict Press

5 Barbell Goodmornings

5 Barbell Squat Jumps

Load: 45/35lb, (20/15kg)

B: Shoulder Press (Part A.
8 minute EMOM
5 Banded Strict Press @ 45% (red bands)
Percentage today is based off of your 1 rep max Strict Press

Rest 4:00 minutes between A and B )

BB: Deadlift (Part B.
8 minute EMOM
3 Banded Deadlift @ 55% (green bands)

Percentage today is based off of your 1 rep max Deadlift )

C: Metcon (AMRAP - Rounds and Reps)

"Bichon Frisé"

7:00 AMRAP

50/40 Cal Row Buy-in (A: 40/32 Cal)

AMRAP in Remaining Time

7 Deadlifts (Rx 225/155, S 165/125) (A: @ 50% of 1RM)

7 Bar Facing Burpees

Primary Objective: Complete 5+ Rounds

Secondary Objective: Finish the Row in 2:30 or Less