Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

HomeGrown AthletX - Functional Fitness

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Warm-Up (No Measure)

3 Sets

:30 sec Row

:15 sec Transition

:30 sec Jump Rope

:15 sec Transition

-

1:00 Alternating Active Pigeon Stretch

30/30 second Kettlebell Hip Shift

1:00 Alternating 90-90 Hip Switch

10/10 x 90-90 Get-ups

-

2 Sets

10 Romanian Deadlifts

10 Russian Kettlebell Swings

:30/:30 sec Side Plank

:30 sec Dead-Bugs

Deadlift (Every 3:00 minutes, 4 Sets

3 Reps @ 80%
3 Reps @ 85%
2 Reps @ 90%
2 Reps @ 90%
)

*Immediately following each set of deadlifts, perform 3 max effort vertical jumps, resetting each rep.

Bulldozer (4 Rounds for calories)

For Max Calories

4 Sets

2:00 AMRAP

12-9-7-5 Deadlifts (Rx 275/185, S 225/155)

50 Double Unders (A: 100 singles)

-Max Cals in the Remaining Time

Rest 1:00 b/s
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Stimulus: Posterior Chain / Muscular Endurance

RPE: 8/10

Primary Objective: Achieve more than 1:00 of time on the rower to accumulate max calories

Secondary Objective: Complete 20/16+ Cals per interval

PRVN Recovery #9 (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold