HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
20 min Row Bike Ski
Recovery Effort
On the 5:00, 10:00, and 15:00:
20 V- Ups
20 Hip Extensions
B: Deadlift (Tempo)
5 Sets of 1
Tempo: 6 Sec Up, 6 Sec Down
*Build to a moderate weight and do not exceed 55%. Rest as needed between sets.
Record heaviest 1rep
C: Metcon (5 Rounds for reps)
5 Rounds: AMRAP 1:30
25 Double Unders
6 Deadlifts (R+ 225/155, Rx 165/125)
25 Double Unders
Max Strict HSPU in Time Remaining
Rest 30 Sec Between Rounds.
Note: (R+ or Rx) = Strict HSPU
Published by: Breanne Feudale in Uncategorized