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

Next Phoenix Class May 18th @6PM

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

Mobility

1:00/1:00 minute Active Scorpion Stretch

:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch

1:00 minute Alternating Active Pigeon Stretch

into..

Stability + Activation

2 Sets, For Quality

5/5 Reaching Step-Down with Toe Drag

10 Renegade Rows

:30 second Dead-Bug Alternating Heel Taps

15/15 second Pause Bird Dog Hold

The Interview (AMRAP - Rounds and Reps)

20:00 minute AMRAP , With Partner (Partner Waterfall)

15 Bench Press

10 Dual DB Box Step-Ups (Rx24/20, S 20/16″)

5 Devils Press

Barbell: (Rx135/95, S 115/75)

Dumbbells: 2x(Rx50/35, S 40/25)
Primary Objective: Keep the Bench Press to 2 sets or less on each round.

Secondary Objective: Keep a steady pace and complete between 6-8 rounds of the AMRAP

Stimulus: Upper Body Muscular Stamina / Endurance

RPE: 8/10

Core Finisher (Checkmark)

4 Sets

:25-:20-:15-:10 L-Sit

-rest :30-

15 V-Ups

-rest :30-

60 second Weighted Forearm Plank

-rest as needed-
The L-Sits are ideally unbroken today, but for those longer sets, you may break them up as needed.