HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
3 Rounds
1-Arm DB Push Press 6-8 each side
1-Arm Ring Row 6-8 each side
10 Rower Pikes or knees into chest
B1: Shoulder Press
5x (3 Strict Press + 3 Push Press)
*Start at 70% of 1RM Strict Press
*Record heaviest strict press
*MAX Reps of Push Press on FINAL Set
B2: Metcon (Weight)
Pendlay Rows 5×10
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 10
30 Double Unders
10 Single Arm DB OH Squat (R+50/35, Rx 45/25)(5L&5R)
10 Single Arm DB OH Lunges (5L&5R)
Published by: Breanne Feudale in Uncategorized