Announcements

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)

Breathing on all-fours

Down Dog Toe Taps

Supine Straight Leg Swings

Glute Bridges

Glute Bridge Walkouts

2 Rounds:

Hip Airplanes

Bird Dogs

Single Leg Deadlifts

A: Deadlift (Every 2:00 for 6 Sets)

Every 2:00 for 6 Sets

Set 1: 5 reps

Set 2: 4 reps

Set 3: 3 reps

Set 4: 5 reps (at same weight as Set 2)

Set 5: 4 reps (at same weight as Set 3)

Set 6: 3 reps (at more weight than Set 3)

*Perform as 2 waves, where we're increasing in weight as we decrease in reps

*Perform the 2nd wave (Sets 4-6) at higher weights than the 1st wave (Sets 1-3).

*Final set should be at a 9 RPE. Record heaviest set of 3 in Wodify

B: Metcon: Every 3:00 for 4 Rounds (4 Rounds for time)

Every 3:00 for 4 Rounds :

4-6 Cal Bike

6-8 Burpees

8-10 Alt Side Lunges

*Rest remaining time

Cooldown (No Measure)

Adductor Rockbacks

Single-Leg Forward Fold

Happy Baby Downtrain Breathing