HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Muscle Activation
2 Steady Rounds
25ft Banded Glute Activation quarter sq walk (wall ball wall to pull-up bar=50ft, switch sides half way)
10 DB Alt Renegade rows (5 each side)
10 DB Front Rack Lateral Lunges (5 each side)
B1: Back Squat (4 x 4)
4×4 @ 90%
B2: Metcon (4 Rounds for reps)
Ring Push-Ups
4×10 (Control eccentric, speed on concentric)
C: Metcon (Time)
1000m Run
100′ Handstand Walk (Scale 10 Wall walks)
750m Run
100′ Handstand Walk
500m Run
12 Power Cleans (R+145/100, Rx120/80)
250m Run
Published by: Breanne Feudale in Uncategorized