Announcements

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

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up: (No Measure)

400m Jog

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2 Sets, For Quality

40 second Elevated Prayer Stretch

20 second Extended Reverse Plank Bridge

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3 Sets, For Quality

5/5 Worlds Greatest Stretch

6-8 Push-Ups

5 Strict Knee to Chest

10 Box Step-Ups

No Brakes, Just Gas (AMRAP - Rounds and Reps)

4 Sets, For Reps

4:00 AMRAP, 2:00 Rest

400m Run (A: 27/22 Cal Bike)

AMRAP in Remaining Time

3-5-7-9-11...

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

Bar Muscle Ups (A: Burpee Pull-Ups)

*Pick-Up where you left off
Stimulus: Gymnastics Density

RPE: 8/10

Primary Objective: Get into the round of 11s

Secondary Objective: Complete the run prior to the 2:00 minute mark on each AMRAP.

PRVN Recovery #4 (Checkmark)

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose