January 7, 2020 - No Comments!


HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

16 Weighted Sit-ups (Use Ab Mat and anchor feet, keep weight across chest)

12 Romanian Deadlifts (Can use barbell or 2 DB/KBs)

8 Pausing Bent Over Barbell Rows (Pause for 2 seconds with chest at bar)

B: Push Press (10min Cap)

4 Sets of 6 Reps

approx. 90% of your 10RM from previous week

If don't know 10RM, use approx. 70% of 1RM. Rest 1-2min b/t sets.

(off the rack)

C: Metcon (AMRAP - Rounds and Reps)

60 Double Unders (Scale to 120 Singles/approx. 1 min work)

30/21 Cal Row Bike Ski

10 Thrusters (R+155/105, Rx125/85)

Published by: Breanne Feudale in Uncategorized

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