HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
30 Second Side Plank (:15 R/:15 L)

30 Seconds Weighted Superman Hold

30 Seconds Medicine Ball Lateral Climbs

B: Handstand Push-ups (Stict)

On the 1:30 x 5 Sets:

Strict Handstand Push-ups (Scale to on box or DB press)

*Choose a variation that allows you to complete at least 5 reps per set

*You can expect to have about a minute of rest between each set of strict handstand push-ups

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 13
Buy-In: 1000m Run

Directly Into...

5 Deadlifts (R+ 250/165, Rx 205/135)*Scale to approx. 55% of 1Rep Max Deadlift

15 AbMat Sit-ups

25 Double Unders (Scale to 40 Singles or 6/4 Ski Erg)