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 - Mom's Strength Conditioning

View Public Whiteboard

Warm-up (No Measure)

Cat-Cow

Scap Push-Ups

Alt Active Pigeon

Deadbugs

Glute Bridges

A: 3 Sets (Weight)

3 Sets:

6-8 Single-Leg KB Deadlift (ea side)

15-30sec Banded Side Step (ea side)

~Rest as needed b/w sets~

*Record DL weight.

B: 3 Sets (Checkmark)

3 Sets:

8-10 Incline Push-Ups

8-10 Ring Rows

C: AMRAP (AMRAP - Rounds and Reps)

1min Moderate Pace Cals on Machine

8 Pallof Press Squats (right side)

30-45sec Plank or Quadruped DB Pull Throughs

8 Pallof Press Squats (left side)

Cooldown (No Measure)

Single leg forward fold

Adductor rockbacks

Child's pose downtrain breathing