HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
10 Supinated Grip Ring Rows

20 Single Leg Glute Bridges (10 Each Side)

Then....

3 Rounds

10 Barbell Bent Over Rows

:30 Sec. Prisoner Superman Hold (hands behind head)

B: Metcon (6 Rounds for time)

On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (R+53/35, Rx44/26)

50' Walking Lunge (wall ball wall to grown strong wall)

250m Run

C: Metcon (Weight)

10-1 (12min Cap)

DB Bench Press

:30 Sandbag Hold after Even Rounds (R+150/100, Rx 75/50)

Note: Record DB Bench Press Weight

C2: Metcon (Time)

Home Workout
10-1

DB Bench Press or DB floor press or pushups

:30 Front Rack Double DB Hold