Announcements

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

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

20 second Forward and Back Line Hops

20 second Side to Side Line Hops

20 second Bend and Bow

20/20 second Single Leg Toe Touches

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1:00/1:00 minute Active Scorpion Stretch

:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch

1:00 minute Alternating Active Pigeon Stretch

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2 Sets, For Quality

5/5 Single Leg Skater Squat

10 Alternating Single Arm KB Swing

10 Goblet Squats

30 Single Unders or Double Unders

Hang Power Snatch (Every 2:00 minutes, 6 Sets
3 Hang Power Snatch)

Perform all sets between 75-85% of 1RM Power Snatch

Reset in the hip each time. Do not rush these and 'touch and go' them through the hip. Embrace the time under tension.

Record Each Working Set

Storm (AMRAP - Rounds and Reps)

18:00 minute AMRAP

3 Wall Walks

21 Wall Balls (Rx 20/14, S 16/12)

63 Double Unders (A:126 singles)
Primary Objective: Maintain under 3:00 minutes / round

Secondary Objective: Unbroken Wall Balls

Stimulus: Muscular Stamina and Interference

RPE: 7/10

PRVN Recovery #5 (No Measure)

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch