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 - HGX-FIT

Metcon (No Measure)

Core: 10 EMOM

Abmat sit-ups

Russian twist (plate)

Vups/Knee ups

Hollow rock

Ankle touches

Plate crunches

Low plank

Side plank (right)

Side plank (Left)

Plate halos - Tall kneeling

****

EMOM: Unilateral (one dumbbell)

Right side

Burpee stand

Side bend

Russian swing

Hang clean and jerk

Shoulder to ovhd

100m Farmers carry

Rest

**Then repeat left side - together as a class