Announcements
UAF Buddy Comp 7/21 @12-2pm
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
Warm-up (No Measure)
Cat-Cow
Thoracic Rotations
Bird Dogs
Alt Deep Lunge Stretch
Glute Bridges
A: 3 Sets (2 Rounds for weight)
3 Sets:
6-8 Bulgarian Split Squats (ea side)
8-10 Banded Hip Thrusts
~Rest as needed b/w sets~
*Record BSS weight in “Round 1”. Record Hip Thrust weight (if any) in “Round 2”.
B: 3 Sets (Weight)
3 Sets:
8-10 Single-Arm DB Z Press (ea side)
8-10 Band Lat Pull Downs
*Record DB wt for Press and band used for pull downs in notes
C: AMRAP (AMRAP - Rounds and Reps)
1min Moderate Pace Cals on Machine
10-12 DB Hang Cleans
15-20sec Offset OH + Front Rack Marches (ea side)
Cooldown (No Measure)
Pigeon stretch
Internally rotated rockbacks
Child's pose downtrain breathing
Published by: Breanne Feudale in Uncategorized