HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Round
1 Minute Hollow Hold

1 Minute Wall Sit

1 Minute Front Plank

2 Rounds:

30 Seconds Push-up to Down Dog

30 Seconds Single Leg Glute Bridges (Each Side)

30 Seconds Slow Air Squats

3 Rounds:

2 Strict Pull-ups or DB/KB Rows per side

4 Push-ups

8 Air Squats

B: Cindy (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
*Rx+ Wear a weight vest for the first 10 minutes if you have one

*If you don't have a weight vest, complete Hand Release Pushups and Goblet Squats with weight of your choice.

IF NO PULL-UP BAR - See below for OPTION 2

AMRAP 20:

9 Push-ups

16 DB/KB Rows (8 each side)

21 Air Squats

*Rx+ Wear a weight vest for the first 10 minutes if you have one

*If you don't have a weight vest, complete Hand Release Pushups and Goblet Squats with weight of your choice.

C: Metcon (3 Rounds for reps)

3 Sets For Max Reps
Single Arm Kneeling Arnold Strict Press (Each Side)