Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (Checkmark)

5:00 Cardio Choice

-

1:00 minute Foam Roller Thoracic Spine Extension

30/30 second Glute Smash and Floss

30/30 second Couch Stretch

-

3 Sets, For Quality

30 sec Bike (10 sec Easy, 10 sec Mod, 10 sec Hard)

15 sec Alternating Box Step-Ups + 15 sec Box Jump

15 sec KB Deadlifts + 15 sec KB Russian Swing

Into the Wild (5 Rounds for reps)

Teams of 3-4

20:00 EMOM, 5 Sets

minute 1: Calorie

minute 2: American Kettlebell Swings

minute 3: Box Jump Overs

minute 4: Rest

Kettlebell: (Rx53/35, S 44/26)

Box: (Rx24/20, S 20/16″)

Score = Total Sum of Reps
Primary Objective: Consistent strong effort across all sets

Secondary Objective: Maximum Total Reps

Stimulus: Quad Stamina / Lactate Threshold

RPE: 8/10

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d