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)

Machine of Choice

Cat-Cow

Scap Push-Ups

Alt Active Pigeon

Deadbugs

Glute Bridges

A: 4 Sets (Weight)

4 Sets:

6-8 Bulgarian Split Squats w/IR @ 3010 (ea side)

8-10 Inverted Rows

*Record BSS weight.

B: 3 Rounds (Time)

3 Rounds:

1min Cals on Machine*

8-10 Elevated Push-Ups

8-10 Goblet Squats

8-10 Side Plank Rotations (ea side)

Score = time to complete 3 rounds

*Use a moderate pace on the machine in round 1 and then try to match a consistent amount of calories in rounds 2 and 3

Cooldown (No Measure)

Pigeon stretch

Open book stretch

Legs on wall downtrain breathing