Announcements

Strong 1st Workshop May 18th 10a-12p and 1p-5p

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

Moms and Mimosas May 11th @10am

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

12/9 Calorie Row

1 Wall Walk

10 Wall Facing Shoulder Taps

6/6 Single Arm Dumbbell Upright Row

10 Hollow Rocks

10 Arch Rocks

B: Handstand Walk (Progressions/Drills)

C: Metcon (No Measure)

"Walk This Way"

20:00 EMOM

min 1: Max Handstand Walk (A: Max Wall Walks)

min 2: Max Cals

min 3: Max Alternating DB Snatch (Rx50/35, S 40/25)

min 4: Rest

3ft (1m) = 1 Rep or 1 wall walks =3 rep

Primary Objective: Keep an even effort across all 3 movements

Secondary Objective: Look to hold 15+ Reps (12 cals for females) on all movements across all sets.

Stimulus: Gymnastics Skill Conditioning / Aerobic Capacity

D: Recovery (No Measure)

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch