HomeGrown CrossFit - CrossFit

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A: Strict Gymnastics

0:00-5:00

3 Deficit Strict Handstand Push-ups

(*Scale to HSPU or Strict DB Press)

:15 Second Hanging L-Sit (Scale to Hollow Body Hold)

5:00-10:00

10 Hand Release Pushups

6 Strict Toes to Bar (Scale to strict Hanging Knee Raise)

10:00-15:00

3 Tempo Strict Pull-ups (3 Sec Up, 3 Sec Down) (*Scale to Ring Rows)

:15 Sec Freestanding Handstand or Handstand Floater Practice

B: Metcon (3 Rounds for reps)

AMRAP 4:

27 Box Jumps (R+24/20, Rx20/16)

27 Burpees

27 Chest to Bar Pull-ups (Scale to Pull-ups, Jumping Chest to Bar, or Ring Rows)

Rest 2 Minutes

AMRAP 4:

21 Box Jumps

21 Burpees

21 Toes to Bar

Rest 2 Minutes

AMRAP 4:

15 Box Jumps

15 Burpees

15 Pull-ups

*Looking to get 1 Round in first segment, 1+ in second segment, and 1.5 on 3rd segment.