HomeGrown CrossFit - CrossFit

A: Warm-up (No Measure)

4 Rounds

10 GHD Hip Extension

10 Ring Dips

10 Alt DB Renegade Rows

10 Strict HSPU or HSPU Progression

B: Metcon (5 Rounds for reps)

E3MOM for 5 Rounds

18/15 Calorie Row or Bike

10 Burpees

*Record Cal and Reps together