Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

HomeGrown AthletX - Mom's Strength Conditioning

View Public Whiteboard

Warm-up (No Measure)

Bike

Offset quadruped pelvis lifts

Offset quadruped cat/cows

90/90 Hip Switches + Lifts

Scap push-ups

Air squats

A: 4 Sets (2 Rounds for weight)

4 Sets:

6-8 Bulgarian Split Squats w/internal rotation (ea side)

15-20sec OH + Front Rack Marches (ea side)

*record BSS weight in round 1, marches in round 2

B: 3 Sets: 12-9-6 (Weight)

12-9-6

Inverted Rows

DB Push Press

*record push press weight

Cooldown (No Measure)

Internal rotation rockbacks

Pigeon

Child's pose downtrain breathing