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

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Warm-Up (No Measure)

:20 Forward and Back Line Hops

:20 Side to Side Line Hops

:20 Bend and Bow

:20 Alternating Single Leg Toe Touches

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1:00 Active Scorpion Stretch

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

1:00 Alternating Active Pigeon Stretch

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2 Sets, For Quality

10 Alternating Skater Jumps

10 Goblet Cossack Squats

:30 Wall Lean March

Steady Eddy (Time)

For Time

3 Sets

800m Run (A:54/44 Cal Bike)

50ft Dual DB Farmers Lunges

Rest 1:00

57/40 Cal Row or Ski or 40/28 Cal Bike

20 Toe to Bar

Rest 1:00

Dumbbells: (Rx50/35, S 40/25)
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Goal: 25:00-32:00

Time Cap: 40:00

Stimulus: Grip / Leg Stamina

RPE: 8/10

Primary Objective: Complete each set in under 10:00 including the rest

Secondary Objective: Unbroken Toe to Bar Sets.

PRVN Recovery #4 (Checkmark)

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose