HomeGrown CrossFit - CrossFit
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)
AMRAP 15
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