Announcements
MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - Mom's Strength Conditioning
Warm-up (No Measure)
Bike
General warm-up/dynamic stretches
Hip CARs
Thoracic rotations
Crawling
A1: Front Squat (Every 3:00 for 4 sets )
Every 3:00 for 4 sets
10-8-6-4
Front Squats
5-5-5-5
Strict Press
*Building in weight on Front Squat
*Record Strict Press in A2
A2: Shoulder Press (4x5)
5-5-5-5
Strict Press
*Find a challenging weight for all 4 sets
B: Landmine Circuit - 4 Rounds (Weight)
4 Rounds:
8-10 Landmine Single-Arm Thrusters (ea side)
8-10 Landmine Rotations (ea side)
8-10 Landmine Staggered Stance RDL w/SA Row (ea side)
20 Around the Worlds (ea side)
Cooldown (No Measure)
Couch stretch
Pigeon stretch / Figure 4 stretch
Puppy pose downtrain breathing
Published by: Breanne Feudale in Uncategorized