HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
8 Minutes for quality
10 Jumping Jacks + 10 Cross Jacks
200m Row/Run/Bike/10 cals (Approx. :45 sec-:20 out/:20 back in)
10 PVC Pass Through *
5 Inchworm to Push-ups
*Use broomstick, or towel/band
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 20
4 Strict Pull-ups or DB KB BB rows, table rows
8 Burpees
12 DB KB BB Front rack Alt Step Back Lunges (6 each side)
C: Metcon (1 Rounds for reps)
MAX EFFORT
DB KB Strict Press (left)
DB KB Strict Press (right)
or BB strict Press
* If we do not have access to wts for strict press for at least (5) reps, complete max push ups
D: Metcon (Time)
MAX SET L- HANG
*From pull-up bar, b/t chairs hinged at 90 degrees at the waist with toes pointed above knees...10 second minimum...Scale bend the knees to reduce loading on the midline
no equipment - complete max effort static Hollow Body hold