Announcements

MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM

UAF Buddy Comp 7/13 10:30am-1pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up:

12:00 minute EMOM

min 1: Machine Choice

min 2: 5 Inchworm Push-Ups + Max Glute Bridges

min 3: Machine Choice

min 4: 20 second Lateral Band Walk + 20 second Monster Band Walk

*For the banded walks, walk 10 second each direction then switch. This means forward and back and side to side.

Cardio Party (3 Rounds for time)

Every 10:00 minutes, 3 Sets

500/450m Row

400m Run

30/22 Cal Bike

Score = Total Working Time Across all 3 Sets

PRVN Recovery #10 (Checkmark)

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Optional Accessories (Checkmark)

Accumulate the Following

100 Barbell Hip Thrusts , Light

100m Sandbag Carry, Heavy

3:00 minute Sorenson Hold