Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

Modified Schedule 4th of July classes at 7AM, 8AM and 9AM

July 5th No 5AM class

HomeGrown AthletX - Mom's Strength Conditioning

View Public Whiteboard

Warm-up (No Measure)

Breathing on all-fours

Cat-Cow

Scap Push-Ups

Alt Active Pigeon

Deadbugs

Glute Bridges

A: 3 Sets (Weight)

3 Sets:

6-8 Bulgarian Split Squats w/IR (ea side)

15-30sec Banded Side Step (ea side)

~Rest as needed b/w sets~

*Record BSS weight.

B: 3 Sets (2 Rounds for weight)

3 Sets:

8-10 DB Bench Press

8-10 DB Bent Over Rows (ea side)

*Record DB wt for Bench in “Round 1” and Bent Over Row in “Round 2”

C: Tabata - 8 Rounds 20sec ON 10sec OFF (No Measure)

Tabata:

Pallof Press Marches (switch sides ea round)

Cooldown (No Measure)

Pigeon stretch

Open book stretch

Child's pose downtrain breathing