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
A: Warm-up (No Measure)
9:00 minute EMOM
min 1: Echo Bike, Easy to Moderate
min 2: 10 Reactive Squat Jumps
min 3: 10 Kettlebell Deadlifts + 10 Russian Kettlebell Swings
into..
10:00 minutes Team Warm-Up
Kettlebell Tap Race
B: Metcon (AMRAP - Reps)
"Royal Rumble"
4 Person Team for Max Reps
5 Sets, For Max Reps
Station 1: -Max Lateral Stick Jump Overs 20''
Station 2: -Max American KB Swings (Rx53/35, S 44/26)
Station 3: Max Double Unders
Station 4: -14/12 cal row or ski or 11/9 Cal Bike
Station 5: Rest
*newbies: Lateral Plate Hops , Russian KB Swings or KB DL,and single unders
Time Domain: 22:00-30:00 minutes
Time Cap: 30:00 minutes
Primary Objective: Hit the cals in a sprint effort and complete in under 40 seconds
Secondary Objective: Complete more reps than the rest of your team.
Stimulus: Power Output / Quad Stamina
RPE: 9/10, pushing that intensity button today.
Published by: Breanne Feudale in Uncategorized