HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Muscle Activation
2 Steady Rounds
10 Up dog down dog
10 Band Pull Aparts (Palms up)
10 Band Pull Aparts (Palms down)
20 Alt Jumping Lunges
1 min Plank Hold
Row 250m
B: Metcon (3 Rounds for reps)
Every 4:00 for 12:00
Row 500/400m
Max R+&Rx Ring Muscle Ups or Scaled Max Strict C2B Pull ups
in Remaining Time.
*Note: Record Max Ring MU or Strict C2B
C: Metcon (Time)
3 Rounds
20/16 Cal Bike or 30/26 cal Rower
26 Alt DB Snatch (R+50/35, Rx 45/25)
15 Strict Handstand Push-Ups
Published by: Breanne Feudale in Uncategorized