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

View Public Whiteboard

Warm-up (No Measure)

Breathing on all-fours

Cat-Cow

Scap Push-Ups

Bear Plank w/ball squeeze

90/90 Hip Shifts

Bootstrap Squats

Band Pull Aparts

A: 3 Sets (Weight)

3 Sets:

6-8 Single Leg RDLs (ea side)

8-10 Banded Hip Thrusts

~Rest as needed b/w sets~

*Record RDL weight. Add band used in notes.

B: 3 Sets (3 Rounds for reps)

3 Sets:

8-10 Incline/Banded Push-Ups

8-10 Inverted Rows (1-2sec pause at top)

*Record reps completed and add variation used in notes.

C: AMRAP (AMRAP - Rounds and Reps)

16 Alt DB Hang Snatch

20-30sec Copenhagen Plank (ea side)

Cooldown (No Measure)

Single leg forward fold

Adductor rockbacks

Child's pose downtrain breathing