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 in Half-Kneeling

Cat-Cow

Child-s Pose + Lat/Tricep Stretch

Thoracic Rotations

Deep Lunge to Hamstring Stretch

2 Rounds:

Side-Lying Internal Hip Rotation

Banded Deadbug

Bootstrap Squats

A: Front Squat (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: 10-Min AMRAP (AMRAP - Rounds and Reps)

10-Min AMRAP :

6-8 Ring Rows

10-12 Quadruped/Plank DB Pull-throughs

20-30sec Wall Sit

Cooldown (No Measure)

Couch stretch

Pigeon stretch

Child's pose downtrain breathing