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
Warm-up (No Measure)
Machine of choice
Cat-Cow
Thoracic Rotations
Bird Dogs
Clamshells
Air squats
A: 4 Sets (Weight)
4 Sets:
6-8 Staggered Hip Thrusts @ 1230 (ea side)
8-12 Banded Lat Pull-Downs
*Record hip thrust weight. Note band used for lat pull-downs in notes.
B: 3 Rounds (Time)
3 Rounds:
10-12 Alt Step-Ups
10-12 Alt DB Hang Clean & Press
10-12 Russian Twists (R + L = 1rep)
20-30sec Offset OH + Farmer Carry (ea side)
Score = time to complete 3 rounds
Cooldown (No Measure)
Butterfly stretch
Single leg hug-the-knee stretch
Child's pose downtrain breathing
Published by: Breanne Feudale in Uncategorized