Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

HomeGrown AthletX - Mom's Strength Conditioning

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Warm-up (No Measure)

Breathing in Half-Kneeling

Cat-Cow

Child-s Pose + Lat/Tricep Stretch

Thoracic Rotations

Deep Lunge to Hamstring Stretch

Side-Lying Internal Hip Rotation

Bird Dogs

Bootstrap Squats

A: Front Squat (5 x 5 at RPE 8)

Every 2:00 for 5 Sets

5 Front Squats

*Get to weight of 8 RPE (you should be able to perform ~2 more reps at that weight, no more no less)

*Record weight in Wodify

B: Metcon: 10-Min AMRAP (AMRAP - Rounds and Reps)

10-Min AMRAP :

12 DB Deadlifts

9 DB Hang Power Cleans

6 DB Shoulder to Overhead

Cooldown (No Measure)

Couch stretch

Pigeon stretch

Child's pose downtrain breathing