HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds For Quality
5 Tempo Ring Rows (3 sec down)
10 BB Front Rack Reverse Lunges
:20 Sec BB Front Squat Hold
B: Front Squat (Tempo)
On the 1:30 x 7 Sets:
1 Tempo Rep (Starting around 55% of 1 Rep Max and building)
Tempo:
* 10 Sec Negative
* No Pause in Bottom
* Full Speed Stand
Note: Record heaviest weight
C: Metcon (Time)
20min CAP
5 Rounds:
20/15 Calorie Row Bike Ski
10 Thrusters (R+115/75, Rx 95/65)
Published by: Breanne Feudale in Uncategorized