HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Muscle Activation
1 Steady Rounds
20 Supermans
20 Glute-Ham Raises (Sliders or GHD)
40 Slow Wall Squats
100m Heavy Farmers Carry
B: Hang Clean (Below Knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
NO FAILS
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 5 Minutes x 3
1 Round of "DT"
1 Round of "Cindy"
Rest 2:00 Between Rounds
*DT: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (R+155/105, Rx125/85)
*Cindy: 5 Pull ups, 10 Push Ups, 15 Air Squats
Published by: Breanne Feudale in Uncategorized