HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
1 Round
1 Minute Hollow Hold
1 Minute Wall Sit
1 Minute Front Plank
2 Rounds:
30 Seconds Push-up to Down Dog
30 Seconds Single Leg Glute Bridges (Each Side)
30 Seconds Slow Air Squats
3 Rounds:
2 Strict Pull-ups or DB/KB Rows per side
4 Push-ups
8 Air Squats
B: Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
*Rx+ Wear a weight vest for the first 10 minutes if you have one
*If you don't have a weight vest, complete Hand Release Pushups and Goblet Squats with weight of your choice.
IF NO PULL-UP BAR - See below for OPTION 2
AMRAP 20:
9 Push-ups
16 DB/KB Rows (8 each side)
21 Air Squats
*Rx+ Wear a weight vest for the first 10 minutes if you have one
*If you don't have a weight vest, complete Hand Release Pushups and Goblet Squats with weight of your choice.
C: Metcon (3 Rounds for reps)
3 Sets For Max Reps
Single Arm Kneeling Arnold Strict Press (Each Side)