Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

July 5th No 5AM class

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

HomeGrown AthletX - Mom's Strength Conditioning

View Public Whiteboard

Warm-up (No Measure)

Breathing on all-fours

Cat-Cow

Thoracic Rotations

Bird Dogs

90/90 Hip Shifts (on wall)

Glute Bridges

A: 3 Sets (2 Rounds for weight)

3 Sets:

6-8 KB Staggered Stance Deadlifts (ea side)

6-8 Staggered Hip Thrusts (ea side)

~Rest as needed b/w sets~

*Record DL weight in “Round 1”. Record Hip Thrust weight (if any) in “Round 2”.

B: 3 Sets (Weight)

3 Sets:

8-10 Seated DB Press

8-10 Banded Lat Pull Downs

*Record DB wt for Press and band used for pull downs in notes

C: AMRAP (AMRAP - Rounds and Reps)

AMRAP:

20-30sec Offset OH + Farmer Carry (ea side)

20-30sec Side Plank (ea side)

Cooldown (No Measure)

Adductor rockbacks

Single leg forward fold

Legs on wall downtrain breathing