HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 minute each

Spiderman

Samson stretch

Push-up to Down Dog

Plank

Side Plank (:30s Each Side)

Hollow Hold

1 Round

3 Strict Pull-ups (DB KB BB bent over rows)

6 Push-ups

12 Sit-ups

24 Step Back Alt Lunges

B: Metcon (3 Rounds for time)

3 Rounds
10 Strict Pull-ups (Sub BB DB KB Bent over Rows )

20 Push-ups

30 Sit-ups

40 Jumping Alt Lunges (Scale to no jump if needed)

30 Sit-ups

20 Push-ups

10 Strict Pull-ups

Rest 2 Minutes Between Rounds

*With a fair amount of rest built in and little interference between consecutive movements, the goal is to work quickly through each round

C: Metcon (No Measure)

Tabata Front Squats
*Hold 2 DB, Single DB, BB or OO in the front rack position for these squatting intervals

8 Rounds:

20 Second Work

10 Seconds Rest