Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

Modified Schedule 4th of July classes at 7AM, 8AM and 9AM

July 5th No 5AM class

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

3 Sets

:30 sec Row

:15 sec Transition

:30 sec Alternating Box Step-Ups

:15 sec Transition

-

2 Rounds

15 Banded Face Pulls

10/10 Banded External Shoulder Rotations

10/10 Banded Internal Shoulder Rotations

-

2 Rounds

8/8 Quadruped Thoracic Rotations

5 Yoga Push-Ups

8/8 Single Arm Hang Snatch

8 Step-Down Box Jumps

Push Press (Every 2:00 x 5 Sets
7 Reps @ 65-75%

*On the last rep Pause for 5 seconds in the Overhead Position
)

Yard Sale (4 Rounds for calories)

For Calories:

4 Sets

3:00 On/1:00 Off

15 Box Jumps

12 Power Snatch

9 Handstand Push-Ups

-Max Calories Remaining Time

Barbell: Barbell (Rx 95/65, S 75/55)

Box: (Rx24/20, S 20/16″)
-

Goal: 80/64 Calories

Score: Total Calories

Stimulus: Muscular Stamina and Upper Body Interference

RPE: 8/10

Primary Objective: Cycle the Barbell in Big Sets

Secondary Objective: Earn 1:00 to Row

PRVN Recovery #2 (Checkmark)

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