Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

July 5th No 5AM class

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Functional Fitness

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Warm-Up (No Measure)

2:00 minute Machine Choice

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:20 Wall Thoracic Extensions

:30/:30 Couch Stretch

1:00 Alternating 90-90 Hip Switch

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3 Sets, For Quality

25 Double Unders or 35 Single Unders

12 Wall Facing Shoulder Taps

10 Alternating Lateral Lunges

20 second Glute Bridges

Back Squat (Every 3:00 x 3 Sets
9 @ 65-70% of 1RM)

Gotta Hand It to You (AMRAP - Rounds and Reps)

10:00 AMRAP

5 Deadlift

25ft Handstand Walk (A: 2 wall walks)

50 Double Unders (A: 100 singles)

Barbell: (Rx 275/185, S 225/155)
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Goal: Complete 5+ Rounds

Stimulus: Posterior Chain / Gymnastics Skill

RPE: 7/10

Primary Objective: Keep the pace to under 2:00 / Round

Secondary Objective: Maintain unbroken Deadlifts