HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

8-10min Handstand and/or HS Walking Practice. Let's challenge ourselves at our own respective level.

(ex: wall walks, kick ups, on a box, work the eccentric phase, HS Hold, free standing HS, shoulder taps, walking)

B: Bench Press

3 Sets of 6 Reps

Building to a "heavy" set.

*Tempo is a 5 sec lowering phase, and a one sec pause with chest contact.

C: Metcon (Time)

Teams of 3
800m sandbag Run

6 Rope Climbs, 20 Squat Cleans

800m sandbag Run

9 Rope Climbs, 35 Squat Cleans

800m sandbag Run

12 Rope Climbs, 50 Squat Cleans

*Barbell - (R+135/95, Rx 115/75)

*Team runs together with a single sandbag or something heavy. Team cannot start accumulating reps until all teammates are back from the run. split work as needed and two people can work at the same time.

*Don't worry if you want to stay dry your team can row 800m on two rowers and the third person has to hold a sandbag or something heavy over head. Switch as needed. Have Fun!