HomeGrown CrossFit - CrossFit

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A. : Warm-up (No Measure)

3 Rounds

20 Reverse Lunges (10 each side)

20 Thoracic Rotations (10 each side)

20 Shoulder Taps

40 Jumping Jacks

then ...

3 Rounds

40 -Sec Squat Hold

40 Flutter Kicks

10 DB/KB Single arm Arnold Press (10 each arm) (BB Strict Press)

B.: Metcon (No Measure)

For Time:

1000 m Run

100 Power Cleans

80 Step-ups

60 Ground to overhead

40 Weighted Sit ups

20 KB/DB or Plate Swings