Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL CLASSES CANCELED BOTH DAYS!!!!!

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 Side-Sitting w/Crossbody Reach

Scap Push-Ups

Thoracic Rotations

Band Pull Aparts

Y's off Wall

Wall Deadbugs

Scap Pull-Ups off BB

A: Shoulder Press (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: 3 Rounds (AMRAP - Rounds and Reps)

3 Rounds :

8-10 Contralateral Step-Ups (ea side)

8-10 Inverted Rows

50m Suitcase Carry (ea side)

Cooldown (No Measure)

Banded Shoulder Stretch

Open Book Stretch

Puppy Pose Downtrain Breathing