HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

6 Rounds
100m Run (Sub 30 jumping jacks)

10 Romanian Deadlifts

20 Bent Over Rows

B: Metcon (Time)

5 Rounds: (20 min cap)
400m Run (Sub 80 Mt Climbers or 40 Box Jumps/step ups)

21 KB Plate DB Swings

9 Strict Pull-ups (Sub 9 KB DB Rows per side)

C: Metcon (No Measure)

3 Rounds
9 Single Legged Deadlifts (Left)

9 Single Legged Deadlifts (Right)

15 Stiff-Legged Sumo Deadlifts

21 Weighted Glute Bridges

*can be done with KB BB or DB