HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

:60s Jog in place, Jumping jacks, Mountain climbers

6 Inchworms

6 DB, BB, KB Strict Press per side (no equipment Inverted HSPU from Floor)

6 Broad Jumps

:40 Jog in place, Jumping jacks, Mountain climbers

4 Inchworms

4 DB, BB, KB Strict Press per side

4 Broad Jumps

:20 Jog in place, Jumping jacks, Mountain climbers

2 Inchworms

2 DB, BB, KB Strict Press per side

2 Broad Jumps

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
400m Run (400m Run is typically 1:30-2:00, Run :45 or :60 one direction, turn around and come back. *After 1st run place a mark at the turnaround. Use this mark each time.

Max Strict Pull-Ups *Sub 10 Bent over DB, BB, KB rows. 2 second count on way down if using DB, BB, KB

*Looking to get 4-6 Rounds today. Get outside and enjoy the sunshine!

**If no equipment, sub 20 Alternating Jumping Split Lunges...this will be a leg burner if going this route.