HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

3 Steady Rounds
10 Calorie row

10 Jump Squats

B: Split Jerk

Find 1RM in 15 Minutes

C: Metcon (5 Rounds for reps)

AMRAP 3:00 x 5

8 DB Box Step Overs (R+50/35, Rx 40/25)(R+24"/20",Rx20"/16")

10 Alt Pistols

10 HSPU (2019 Open Standard)

Rest 1:00

Prior to starting, you need to establish the foot line on the wall for the HSPU. For the 1st step, measure the distance from your elbow middle knuckle while makes a fist. Feet at hip width and heels touching the wall. A line will need to be drawn on the wall, marking the height of your head. From the mark for the top of the head, add half the distance measured from your elbow to middle knuckle and make a second mark. This will be the height of the target line for the HSPU.