Announcements

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 EMOM, Alternating Each Minute

minute 1: :45 second Echo Bike

minute 2: 10 Bar Kip Swings + 5 Inchworm Push-Ups

minute 3: 10 Banded Face Pulls + 10 Banded T's minute 4: :30 second Hollow Hold

B: Gymnastic Skills (Primer for kipping and butterfly)

C: Metcon (2 Rounds for reps)

"Fly in the Ointment"

2 Rounds

Station 1: 6:00 minute AMRAP

18/15 Cal Row or Ski or 13/11 Cal Bike

12 Pull-Ups

7 Burpee Box Jumps (Rx24/20, S 20/16″)

Rest 3:00 minutes

Station 2: 6:00 minute AMRAP

1000m Run (A: 75/50cal bike)

Max Burpee Pull-Ups

Rest 3:00 minutes

Primary Objective: Complete 3 Rounds on Station 1 and 15+ Burpee Pull-Ups on Station 2 Secondary Objective: Complete each round on station 1 in 2:00 or less and finish each Run in under 5:00 minutes

D: Recovery (No Measure)

Time permitting

1:00 Child's Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations