Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

HomeGrown AthletX - Mom's Strength Conditioning

View Public Whiteboard

Warm-up (No Measure)

Row

Glute Bridges + Walkouts

Deadbugs

Leg Swings

Inchworms

A: 4 Sets (Weight)

4 Sets:

8 KB Staggered Stance Deadlifts (ea side)

30-45sec Elevated High Plank to Elbow

*Record KB weight

B: 3-4 Rounds (Weight)

3-4 Rounds:

10 Alt KB Side Lunges w/Knee Raise

12 Straight Arm Banded Lat Pulls

20sec Crawling (ea direction)

* record KB weight

Cooldown (No Measure)

Adductor rockbacks

Single-leg forward fold

Legs on wall downtrain breathing