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

A: Warm-up (No Measure)

Mobility

2 Sets, For Quality

40 second Elevated Prayer Stretch

20 second Extended Reverse Plank Bridge

General Prep

3 Sets, For Quality

5/5 Single Arm Kettlebell Strict Press

10 sec Wall Facing Handstand Hold

5 Strict Knee to Chest

10 Box Step-Ups

B: Shoulder Press (8:00 minute EMOM
5 Strict Press @ 00x0 Tempo
@ 50-60% )

C: Metcon (6 Rounds for reps)

"Crocodile"

6 Rounds for Max Reps

1:00 AMRAP / 1:00 Rest

10 Toe to Bar

Max Burpee Box Jump Overs (Rx24/20, S 20/16″)

BBJO can be lateral or facing

Score = Sum Total Reps

Primary Objective: Complete 6+ Burpee Box Jump Overs in the remaining time for each AMRAP

Secondary Objective: Keep each set of Toe to Bar sets unbroken

Stimulus: Midline + Muscular Stamina

RPE: 8/10