HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Coaches warm up
B: Back Squat
"Die Set"
Choose a weight you believe you can hit for 8-12 reps
Warm up sets:
8 reps @50% of working weight – Slow controlled pause squats
6 reps @75% – Focus on speed
Working set aka Die Set:
Max effort reps at chosen weight. If you get over 15 reps, you went too light.
C: Metcon (4 Rounds for reps)
Interval
Every 3 min for 12 min (4 Rounds)
15 KBS (R+70/53, Rx 53/44)
15 Burpees
15 KBS
Published by: Breanne Feudale in Uncategorized