HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
1 Round
40 Glute Ham Raise
40 Hollow Rocks
40 Arch Ups
B1: Shoulder Press
5x (3 Strict Press + 3 Push Press)
*Start at 70% of 1RM Strict Press
B2: Metcon (No Measure)
5x 5-7 Strict Chest to Bar Pullup
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 12min
30 KB Swings (R+53/35, Rx44/26)
20 Shoulder to OH (R+95/65, Rx 75/55)
R+ 5 Ring MU, Rx 10 Chest to Bar Pullups
D: Metcon (Calories)
7min Assault Bike or Rower
*Pick a pace that you can maintain for all 7min.
Published by: Breanne Feudale in Uncategorized