October 3, 2018 - No Comments!


HomeGrown CrossFit - CrossFit

View Public Whiteboard

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

Leave a Reply

It's not going to be easy, it's going to be worth it.


Give us a call or shoot us a text


Send us an email


Drop on by

551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA

[contact-form-7 id="4893" title="Sign up"]