HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Metcon (3 Rounds for time)

Part #A

For Time (12 Minute Cap):

50/35 Cals Row Bike Ski

50 Strict Handstand Push-ups

REST 3min

Part #B

For Time (12 Minute Cap):

35 GHD Sit-ups or Ab mat

100' Handstand Walk or 10 wall walks

25 GHD Sit-ups or Ab mat

75' Handstand Walk or 7 wall walks

15 GHD Sit-ups or Ab mat

50' Handstand Walk or 5 wall walks

REST 3min

Part #C

3 Rounds For Time:

400m Run

21 Lateral Bar Burpees