Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

400m Group Run

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:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)

:30/:30 Couch Stretch

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2 Rounds, For Quality

10 Wall Lean March

10 Bootstrap Squats

10 Alternating V-Ups

10 Pause Glute Bridges (2sec)

Back Squat (Every 2:30 minutes, 4 Sets
4 Back Squats @ 80%+
+
3 Depth Jump to Box Jump)

Wall-E (AMRAP - Rounds and Reps)

20:00 AMRAP

400m Run (A: 27/22 Cal Bike)

30 Wall Balls (Rx 20/14, S 16/12), 10/9ft

20 GHD Sit-Ups (A: V-ups)
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Goal: 4-5 Rounds

Stimulus: Midline / Quad Stamina / Threshold Intensity

RPE: 7/10

Primary Objective: Complete 4+ Rounds

Secondary Objective: Increase intensity and decrease round split on each round of this workout.

Optional Accessories / Core Finisher (Checkmark)

8:00 for Quality

5 Hollow Roll to V- Up *over and back is 1 rep

8 Ring Body Saws

10 Plank Hip Twist s *over and back is 1 rep