October 27, 2018 - No Comments!


HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

RX and Scaled : Teams of 4 :

10 Rounds for time :

31 Unbroken double unders / Scaled 62 Unbroken Singles ( teammates hold plank position)

31 Pumpkin Goblet Squats ( Hold pumpkin overhead)

31 Burpees (Pumpkin Russian twist)

Relay style. one person working at the time.


ONCE the team is done with the 10 rounds :

50m Team Prowler Pushes (Partners resting position is cheering your team on)

*Team Prowler Push(es) = every teammate must ride once on the prowler down and back. The number of teammates who ride at one time and the number of teammates who push the prowler is up to the team.

* Pumpkin never touches the ground: Penalty is team 100 m sprint with Pumpkin

* Every team has a coach to judge.

* everyone on the team has to wear a costume to be eligible for prizes.

* everyone can do the workout without costume but will not be eligible for prizes.

Published by: Breanne Feudale in Uncategorized

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