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)

Dynamic general warm-up/stretching

Breathing with Cat-Cow

Thoracic Rotations

Wall-assisted hip airplanes

Banded shoulder warm-up

Banded good mornings

A: 3 Sets (Weight)

3 Sets:

6-8 Staggered Hip Thrusts @ 1230 (ea side)

10-20sec Modified Copenhagen Plank (ea side)

*Record Hip Thrust weight

B: 3 Sets (Weight)

3 Sets:

8-10 KB/DB Romanian Deadlifts @ 1030

8-10 Bird Dog Rows (ea side)

* record RDL weight

C: Finisher (if time) - 6min EMOM: (No Measure)

6 Min EMOM:

Min 1: DB Cleans

Min 2: DB Shoulder to Overhead

Min 3: Offset OH + Farmer Carry (switch at 30sec)

Cooldown (No Measure)

Adductor rockbacks

Single-leg forward fold

Child's pose downtrain breathing