Announcements

Strong 1st Workshop May 18th 10a-12p and 1p-5p

MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM

UAF Buddy Comp 7/13 10:30am-1pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Functional Fitness

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Warm-Up (No Measure)

General

2 Sets, For Quality

12/9 Calorie Row

10 Samson Walking Lunges

8-10 Kettlebell Taters

Into..

Plyometric

2 Sets, For Quality Speed + Power

10/10 Single Leg Medicine Ball Rotational Toss

20 Parallel Rotational Medball Throw Drill

10 Rotational Medball Slams

10 Skater Hop and Stick

Clean and Jerk (Every 2:00 minutes, 6 Sets
2 Low Hang Squat Cleans + 1 Split Jerk
Starting @ 70% and increasing by feel today to around 8 RPE)

Frantic (5 Rounds for reps)

5 Sets

2:00 minute AMRAP

6-7-8-9-10 Thrusters

15/12 Cal Row or Ski or 11/8 Cal Bike

-Max Strict Pull-Ups in the Remaining Time

Load: (Rx135/95, S 115/75)
Primary Objective: Complete the Thrusters and Row in under 90 seconds each round.

Secondary Objective: Unbroken Thrusters

Stimulus: Muscular Stamina and Strict Pull-Up Capacity Work.

RPE: 8/10

PRVN Recovery #8 (No Measure)

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose