HomeGrown CrossFit - CrossFit

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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