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)

Spend the first part of today's Warm Up going through the following Mobility Exercises:

1:00 Dead-Hang w/Feet Supported

1:00 Plate Overhead Opener

10/10 Shoulder CARs

:30/:30 second Crossbody Lat Stretch

into..

2 Sets, For Quality:

5/5 World's Greatest Stretch

5/5 B-Stance Single Kettlebell Deadlifts , Moderate Load

5/5 Double Kettlebell Windmills, Light/Moderate Load

B: Gymnastic Skills (Kipping Pull-Up
-Beat Swings
-Kipping Pull-Up + Drop
-Kipping Pull-Up + Pause + Kipping Pull-Up
-Elevator Pull-Ups

Butterfly Pull-Up
-Foot Scoop Rotations / Reverse Bicycle
-Controlled Arm Circular Rotations
-Controlled Arm and Fee)

C: Metcon (2 Rounds for time)

"Pittie"

For Time:

60 Pull Ups (A: Banded Strict Pull-Ups)

42 V-Ups

24 Dual DB Hang Clean and Jerk (Rx50/35, S 40/25)

Rest 5:00 minutes

6 Rounds, For Time:

10 Pull Ups

7 V-Ups

4 Dual DB Hang Clean and Jerk

Time Cap: Part A: 12 minutes / Part B: 12 minutes

Score: Time for each piece

D: Recovery (No Measure)

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations