HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds for Quality
10 Glute Bridges

:15 Sec Single Legged Glute Bridge Hold (each leg)

:30 Sec DB Front Rack Hold

:60 Sec Plank Hold

B: Front Squat (Tempo)

On the Minute x 9:

1 Tempo Front Squat

Tempo:

3 Sec Down

3 Sec Bottom Pause

3 Sec Stand

sets 1-3 60%

sets 4-6 64%

sets 7-9 68%

Record heaviest weight

C: Metcon (Time)

Teams of 2
AMRAP 20:

100m Run, 1 Burpee Box Jump

100m Run, 2 Burpee Box Jumps

100m Run, 3 Burpee Box Jumps

*(R+24/20, Rx20/16)

*Always Run together but split the burpee box jumps as needed.

*example Partner A & Partner B run 100m then just Partner A does one BBJ, then Partner A & Partner B run 100m then Partner B does one BBJ and Partner A does one BBJ ...etc