HomeGrown CrossFit - CrossFit
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