Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

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

HomeGrown AthletX - Functional Fitness

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Warm-Up (No Measure)

3 Sets, For Quality

10 PVC Pipe Pass Throughs

5 Overhead Squats

5 Snatch Balance

10 Medball Cleans

5/5 Quadruped Thoracic Rotations

Squat Snatch (On a 15:00 Clock
5-4-3-2-1 Touch & Go, For Load

Rest as needed
)

Extra Instructions / Scaling Adjustments

Rest as needed to remain unbroken. Start between 70-75% of 1RM Snatch and ascend by feel for the day, with a target of

Karabel (Time)

10 Rounds for Time

3 Power Snatch 135/95lb, 61/43kg

15 Wall Balls 20/14lb, 9/6kg

*Programmed for PRVN Affiliate July 9th, 2021
PS (Rx135/95, S 115/75)

WB (Rx 20/14, S 16/12)

Time Domain: 10:00-15:00

Time Cap: 18:00

Stimulus: Quad Stamina / Muscular Endurance

RPE: 8/10

Primary Objective: Complete each round in under 75 seconds

Secondary Objective: Remain unbroken on Wall Balls throughout

PRVN Recovery #7 (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