Announcements

Strong 1st Workshop May 18th 10a-12p and 1p-5p

MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM

UAF Buddy Comp 7/13 10:30am-1pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Mom's Strength Conditioning

Warm-up (No Measure)

Breathing w/Glute Bridges

Deadbugs

Banded shoulder warmup

Banded Good Mornings

A: Deadlift (Every 3:00 for 4 sets)

Every 3:00 for 4 Sets :

5 Deadlifts

8-10 Inverted Rows

~Rest remaining time~

B: Tabata (8 rounds: 20sec work, 10sec rest) (No Measure)

1a. KB Swings

1b. Elevated Push-Ups

2. Hang DB/KB Clean & Push Press (switch between L & R)

C: Core/Balance (No Measure)

2-3 Rounds (depending on time) :

8 Step-Downs w/Knee Drive (Tempo: 30X2) (ea side)

50' Offset OH+Farmer Carry (ea side)

Cooldown (No Measure)

Straddle Lat Stretch

Single leg hug-the-knee stretch

Happy Baby downtrain breathing