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)

1:00/1:00 Active Scorpion Stretch

:30/:30 Samson Stretch

:30 Extended Reverse Plank Bridge

:30 Wall Thoracic Extensions

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3 Sets, For Quality

5 Up Downs

10 Bar Kip Swings

10 Alternating Dumbbell Hang Snatch

5/5 Dumbbell Windmills

Strict Press + Push Press (Weight)

Every 2:00 minutes, 4 Sets

4 Strict Press + 4 Push Press

@ 75% + of Strict Press

Vice Grip (Time)

For Time:

8 Rounds

4 Dual Dumbbell Devils Press

7 Chest to Bar Pull-Ups

-into-

40 Lateral Burpees Over Dumbbells

Dumbbells: (Rx50/35, S 40/25)
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***TEAM PRVN TUESDAY***

Goal: 13:00-15:00

Score: Time

RPE: 8/10

Primary Objective: Unbroken Chest to Bars As Long As Possible

Secondary Objective: Send the Final 20 Burpees

PRVN Recovery #5 (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch