Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

6:00 ,For Quality

:20 Forward and Back Line Hops

:20 Side to Side Line Hops

:30 Alternating Active Pigeon Stretch

10 Alternating Skater Jumps

10 Scapular Pull-Ups

The Long and Short of it (4 Rounds for calories)

Every 8:00 minutes, 4 Sets ( 2 @ each station)

Station 1:

800m Run (A:54/44 Cal Bike)

into..

2 Rounds

7 Bar Muscle-Ups (A: C2B Pull Ups)

50 Double Unders (A: 100 singles)

In Remaining Time…

-Max Cal

Station 2:

30 Alternating Angels Press

Into..

2 Rounds

15 Knee to Elbows

50 Double Unders (A: 100 singles)

In Remaining Time..

-Max Cals

Dumbbell Load: (Rx50/35, S 40/25)

Angles Press = *Single Arm Devils Press

*No Rest between stations
Goal: 100/70 Total Bike Calories

Stimulus: Muscular Endurance and Aerobic Capacity

RPE: 7/10

Primary Objective: Complete each buy-in to the Echo Bike Calories in under 6:00

Secondary Objective: Achieve consistent paces across on the Echo Bike with the goal of completing 25/17 Cals each time you are on the bike

PRVN Mobility #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