Announcements
CrossFit Level 1 Certificate Course Aug 3rd and 4th
ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31
HomeGrown AthletX - Functional Fitness
Warm-Up (Checkmark)
2 Sets, For Quality
1:00 Cardio Choice
5 Inchworm Push-Ups
10 Alternating Samson Lunges
10 Bar Kip Swings
5 Strict Knee Raises
Into..
2 Sets, For Quality Speed + Power
10/10 Single Leg Medicine Ball Rotational Toss
20 Parallel Rotational Medball Throw Drill
10 Skater Hop and Stick
Squat Clean (10:00 EMOM
Sets 1-5: 2 Reps @ 70-80%
Sets 6-10: 1 Rep @ 83%+)
Earth and Water (3 Rounds for reps)
15:00 EMOM
Min 1: Max Calories
Min 2: 15 Toe to Bar
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Goal: Male = 125 +Calories / Female = 100+ Calories
Stimulus: Midline Conditioning / Rowing + Toe to Bar Form
RPE: 9/10
Primary Objective: Complete all Toe to Bar Sets
Secondary Objective: Maintain 16/13+ Cals
Published by: Breanne Feudale in Uncategorized