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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up

2:00 minute Machine Choice

Mobility

2 Sets, For Quality

20 second Wall Thoracic Extensions

30/30 second Kettlebell Hip Shift

1:00 minute Alternating 90-90 Hip Switch

10/10 x 90-90 Get-ups

Specific Warm-Up (No Measure)

2 Sets, For Quality

10 Alternating Lateral Lunges

20 Bear Plank Shoulder Taps

5/5 Pistol Box Step-Downs

20 second Glute Bridges

Back Squat (Every 3:00 minutes, 5 Sets
4 Back Squats @ 75%+
+
2 High Stick Jump Overs)

For the stick jump overs, set a pvc pipe off a box using a weight to hold it in place. In order to get the height even higher

Balancing Act (AMRAP - Rounds and Reps)

8:00 minute AMRAP

1* Wall Walk (A: Box Wall Walk)

5 Wall Facing Handstand Push-Ups

10 Box Jumps (Rx30/24, S 24/20″)

*Increase Wall Walk by 1 Each Round
Primary Objective: Complete 4+ Rounds

Secondary Objective: Maintain a steady pace and complete the Box Jumps in under 40 seconds each round.

Stimulus: Gymnastics Upper Body Pressing + Hip Extension

RPE: 7/10

PRVN Recovery #6 (No Measure)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose