Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

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

HomeGrown AthletX - Mom's Strength Conditioning

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Warm-up (No Measure)

Breathing on all-fours

Cat-Cow

Thoracic Rotations

Alt Active Pigeon

Deadbugs

Glute Bridges

Face Pulls

A: 3 Sets (Weight)

3 Sets:

6-8 Bulgarian Split Squats (ea side)

20-30sec Banded Side Step (ea side)

~Rest as needed b/w sets~

*Record BSS weight. Add band used in notes.

B: 3 Sets (2 Rounds for weight)

3 Sets:

6-8 DB Z Press

8-10 DB Bent Over Rows

*Record DB wt for Z Press in “Round 1” and Rows in “Round 2”

C: Tabata (8 rounds x 20sec on 10sec off) (8 Rounds for reps)

Tabata (8 Rounds of 20sec on 10sec off - 4 rounds each movement):

Thrusters

Russian Twists

Cooldown (No Measure)

Pigeon stretch

Open book stretch

Child's pose downtrain breathing