HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
In any order complete
30 GHD back ext.
40 Hollow Rocks
50 AbMat Sit-Ups
B: Deadlift
On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts
Set #2 - 1 Deadlift
Set #3 - 3 Deadlifts
Set #4 - 1 Deadlift
Set #5 - 3 Deadlifts
Set #6 - 1 Deadlift
*Aim to increase slightly on all lifts.
Note: Record set #6
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 18min
21/15 Calorie Row or Bike
12 DB Alt Renegade Rows (R+50/35, Rx 40/25)
12 DB Alt Box Step Ups (R+20/16, Rx16/12)
12 DB Front Squats
Published by: Breanne Feudale in Uncategorized