HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Strict Gymnastics Skill
No measure (in any order)
0:00 - 5:00
Handstand Floater Practice
5:00 - 10:00
3 Strict Chest to Bar Pull-ups
3 Strict Handstand Push-ups
10:00 - 15:00
5 Strict Toes to Bar
10 Pausing GHD Hip Extensions (pause 3 sec at top)
15:00 - 20:00
3 Inchworms
3 Pausing Ring Rows (pause 3 sec at top)
*Really really really focus on QUALITY
B: Metcon (Time)
3 Rounds
400m Run
10 Power Cleans (R+155/105, Rx125/85)
500m Row or Ski
10 Push Jerks
Published by: Breanne Feudale in Uncategorized