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 - Uniquely Abled Fitness

Warm-up (No Measure)

250 run

10 updog/down dog

10 bird dog

10 thread the needle

5 inchworm

2-3x :10-:15 dead hang

Pull-ups (7 min EMOM of set # of selected pull-up progression)

Review different pull-up progressions and choose progression/set # of reps for EMOM

Pull-up

Pull-up to low bar

Jumping pull-up

Banded pull-up

***Ring Rows if uncomfortable on the bar

Summer Stations (No Measure)

2x through

Do 1 min of work and :30 to transition

Station 1: Burpees (scaled to box)

Station 2: DB push press

Station 3: Air Squats to box

Station 4: Shuttle run

Station 5: Rest