HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
200m Run *

1 Minute Glute Bridges

200m Run *

1 Minute Single Leg Glute Bridges (:30s Each Side)

200m Run*

1 Minute Glute Bridge Walkouts Video

200m Run*

1 Minute Dive Bombers

*200m Run (Sub 15 x10m Shuttle Runs; 10m is approx. 32ft)

B: Metcon (Time)

20 Strict Pull-ups (Sub 40 DB KB BB rows or Odd-Object Rows or table rows or bed sheet rows)

400m Run (Sub 30 x 10m Shuttle Runs)

40 BB KB DB Power Cleans (Alt every 10)

800m Run (Sub 60 x 10 Meter Shuttle Runs)

40 KB BB DB Push Jerks (Alt every 10)

400m Run (Sub 30 x 10 Meter Shuttle Runs)

20 Strict Pull-ups

C: Metcon (No Measure)

Alternating Tabata for 16 Sets (8 Rounds):

:20s Max Sit-Ups, :10s Hollow Hold

:20s Max Glute Bridges, :10s Glute Bridge Hold

*The above amounts to one "round", and also 1:00 on the clock. Eight rounds in full.