HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
20 Banded Tri Push Down
20 Banded Bi Curl
20 Banded Face Pulls
B: Metcon (No Measure)
EMOM 20
Min 1: 1 Round of Cindy (5 Pull-ups (Rx+strict) + 10 Pushups + 15 Air Squats *Scale to 3 Pull-ups +5 Pushups + 9 Air Squats)
Min 2: 15/12 Row Bike Ski
Min 3: 10 DB Single Arm Hang Power Clean and Jerk (5R/5L) + Hollow Body hold until :40 (R+50/35, Rx 40/25)
Min 4: 50m Prowler push (R+&Rx Men Four 45/ Women Two 45 Plates)
Published by: Breanne Feudale in Uncategorized