HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds

10 GHD Hip Extension

10 Glute Ham Raise

10 Half Kneelin DB Strict Press (10 each side)

B: Metcon (No Measure)

Max Set of HSPU (SUB on box or DB Strict Press)

Then…

E2MOM x5

40-50% of Max Set

*You should only be kipping HSPU if you can do strict HSPU.

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 16min

25/20 Calorie Row

10 Burpee Box Jump Overs (R+&Rx no step)

10 DB Power Clean and Jerks (R+45/25, Rx 35/15)