HomeGrown CrossFit - CrossFit

A: Warm-up (No Measure)

3 Rounds

15 Pendlay Rows

15 Hollow Body Banded pulldows

15 Hollow to Arch Swings

B: Metcon (No Measure)

Skill Work:

20 Strict HSPU

50ft HS Walk or 2-3 Wall Walks or 100ft Bear Crawl

20 Kipping HSPU (perform kip only if you can do strict)

50ft HS Walk

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20min

20/15 Calorie Assault Bike or Rower

20 DB Front Rack Step Lunges (R+55/35, Rx 45/25)

50 Double Unders (SUB 100 Single Unders)