HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Muscle Activation
2 Steady Rounds
100m Sandbag/Carry Something Heavy
12 Burpees
10-50′ Handstand Walk or 5 Wall Walks (wallball wall to pull up bar)
B: Metcon (5 Rounds for time)
5 Rounds
Sprint 10/7 Cals on Bike or Rower
7 Bar Muscle Ups (SUB strict C2B pull ups)
Rest 1min
*Record the time of each round
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 20 Min
15 Wallballs (R+20/14, Rx 16/12)
10 GHD Sit Ups or Ab mat
50′ Handstand Walk (SUB 5 Wall Walks)
Published by: Breanne Feudale in Uncategorized