April 17, 2020 - No Comments!

4/17/2020

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
30sec DB KB BB Deadlift

30sec Wall Squats

20 Overhead Circles (10 Each Direction)

10 Inchworms

B: Metcon (Time)

On the 0:00…

5 Rounds of "Strict Cindy" (1 Round of Cindy is 5 Pull-ups + 10 Pushups + 15 Air Squats)

50 Single DB KB Power Cleans, BB power cleans

*If you finish before 8 min - rest. Shooting to finish in 5- 7 minutes

On the 8:00…

4 Rounds of "Strict Cindy"

40 Dumbbell Goblet Squats

On the 16:00…

3 Rounds of "Strict Cindy"

30 DB KB Alt Single Arm Squat Clean Thrusters

if BB sq clean thruster

*Pull-up Subs: DB KB BB Rows

WOD (No Equipment)

On the 0:00…

Round #1:

5 Rounds of "Sindee" (1 Round of Sindee is 10 Pushups + 20 Air Squats)

50 Odd- Object Ground to Shoulder

On the 8:00…

4 Rounds of "Sindee"

40 Odd-Object Squats

On the 16:00…

3 Rounds of "Sindee"

30 Odd-Object Thrusters

Published by: Breanne Feudale in Uncategorized

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