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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-up

2 Sets, For Quality

10/7 Calorie Echo Bike (Set 1 = Easy, Set 2: Moderate to Hard)

8 Scapular Pull-Ups

4/4 Single Arm Ring Rows

8 Alternating Step-Ups

4 Box Jumps

Diddy Kong (AMRAP - Rounds and Reps)

15:00 AMRAP

14/10 Cal Row or Ski or 10/7 Cal Bike

5/4 Strict Pull-Ups

10 Box Jump Overs (Rx24/20, S 20/16″)

1 Legless Rope Climb 15ft

*Box Jump Overs must be a step-down
Stimulus: Gymnastics Pulling Strength / Quad Stamina

RPE: 7/10

Primary Objective: Maintain a pace that settles in around 2:00-2:30 per round

Secondary Objective: Keep Echo Bike to under 45 sec each round

Pump Session Finisher (4 Rounds for reps)

Every 2:00, 4 Sets

30 sec Max Renegade Rows

-15 sec Rest-

30 sec Max Barbell Bicep Curls