Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

Modified Schedule 4th of July classes at 7AM, 8AM and 9AM

July 5th No 5AM class

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

3 Sets

:30 sec Row

:15 sec Transition

:30 sec Echo

:15 sec Transition

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2 Rounds

15 Banded Face Pulls

10/10 Banded External Shoulder Rotations

10/10 Banded Internal Shoulder Rotations

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2 Rounds

8/8 Quadruped Thoracic Rotations

2 Wall Walks

10 Wall Facing Shoulder Taps

:10 Ring Support Hold

:10 Bottom of Dip Hold

Chip Shot (Time)

For Time

1000/850m Row or ski

50 Dual Dumbbell Push Press

40/28 Calorie Bike

30 Farmers Carry Reverse Lunges

20 Bar Muscle-Ups

10 Wall Walks

Dumbbell Load: (Rx50/35, S 40/25)
Goal: 16:00-20:00

Cap: 25:00

Stimulus: Chipper Conditioning / Muscular Endurance

RPE: 8/10

Primary Objective: Complete the workout in under 20:00

Secondary Objective: Complete the Bar Muscle-Up station in Sub 5:00 minutes

PRVN Recovery #8 (Checkmark)

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