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 - Mom's Strength Conditioning
Warm-up (No Measure)
Machine of choice
Breathing with Cat-Cow
Bird Dogs
Hip CARs
Glute bridges
Air squats
Banded shoulder warm-up
A: 4 Sets (Weight)
4 Sets:
10-12 Banded Hip Thrusts
15-30sec Side Plank (ea side)
*Record hip thrust weight
B: 3 Rounds (4 Rounds for weight)
3 Rounds:
10-12 Alt Reverse Lunges w/Knee Raise
8-10 Seated DB Press
8-10 DB Bent Over Rows
20-30sec Single-Arm Farmer Carry (ea side)
* record DB weight in order (i.e., record lunges weight in “round 1”, press in “round 2”, rows in “round 3” and farmer carry in “round 4”)
Cooldown (No Measure)
Butterfly stretch
Single knee to chest
Legs on wall downtrain breathing
Published by: Breanne Feudale in Uncategorized