Announcements

Strong 1st Workshop May 18th 10a-12p and 1p-5p

MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM

UAF Buddy Comp 7/13 10:30am-1pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Functional Fitness

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Warm-Up

8:00 minutes For Quality

5 Inchworm to Hollow Hold

10 Hollow Rocks

20 second Extended Plank Reverse Bridge

10 PVC Pipe Pass Throughs

9/7 Calorie Echo Bike

Workout Primer (4 Rounds for weight)

8:00 minute EMOM

min 1: Ring Muscle-Up Drill

min 2: Pause Snatch Pull + Low Hang Squat Snatch
*Coach Specific Progressions

Panda (5 Rounds for weight)

20:00 minute EMOM

minute 1: 3 Low Hang Squat Snatch

minute 2: -Max Ring Muscle-Ups (A: Unbroken Set Strict Pull-Ups + Unbroken Set Strict Ring Dips)

minute 3: 18/15 Cal Row or Ski 14/11 Cal Bike

minute 4: Rest
% on the Low Hang Squat Snatch should be at 70%+ of 1RM Snatch

Record Weights, But put reps in notes

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations