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

1:00 Cardio Choice

6/6 Kettlebell Windmill

2 Wall Walks + :10sec Nose to Wall Ho ld

6/6 Single Arm Ring Row s

10 Ring V-Out s

Bench Press (Every 2:00 x 5 Sets
2 Tempo Bench Press + 3 Bench Press
)

*For the tempo reps you will maintain a 3 second descent and 1 second pause on the chest.

Start at ~60% of your 1RM and build to an RPE 8 for the day (leave 2-3 reps in t

Truck Bed (Time)

5 Rounds for Time

15/10 Cals Bike

5/5 Single Arm Dumbbell Hang Clean and Jerk

15/10 Push-Ups

Dumbbell:(Rx50/35, S 40/25)
-

Goal: 8:00-11:00

Time Cap: 13:00

Stimulus: Shoulder Stamina / Muscular Endurance

RPE: 8/10

Primary Objective: Complete each round in under 2:00 minutes

Secondary Objective: Maintain unbroken Dumbbell Hang Clean and Jerks as well as the Push-Ups

PRVN Recovery #7 (Checkmark)

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