HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

10 DB Front Rack Step Alt Reverse Lunges

20 Glute Bridges

100m Single Kettlebell Farmers Carry (change at 50m)

:30sec Hollow Hold

*Aim: Improve from last week. We will repeat some primers on the second week, with a new set on the third week.

B: Back Squat

Build to Heavy Set of 5

Note: This will be used for our percentage for our following squat waves, starting next week..

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 10
35 Double Unders (SUB 70 Singles)

25 Air Squats

15 Kettlebell Swings (R+53/35, Rx44/26)