HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Dynamic Warm-up

then

Stretch: Couch Stretch 1:00/side

B: Squat Clean

Warm Up

3×2 @ 60-70%

With pause at knee

drop and reset

Then

3×1 @ 80-90%

C: Metcon (Time)

40-30-20-10

DB Forward Step Alt Lunges (R+60/40, Rx 50/30)

Ab Mat Sit Ups

4-3-2-1

Wt. Pull ups (R+60/40, Rx 50/30)

Note: Run 200m before each round

(200m then 40/40, 200m then 30/30, etc)