May 8, 2020 - No Comments!


HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

Running Line Drills

Over the Hurdle

Knee to Chest

Cradle Stretch

quad stretch

Walking Samson

Lunge & Twist (Over Front Leg)

arm circles with a toe touch

High Knees

Butt Kickers

Side Shuffles

B: Metcon (Time)

12 Rounds

400m Run (Sub 30 step ups) *Scale to 200m if need.

9 Burpees

21 Air Squats

*Going longer in today's running (3miles or 4800m)

*This workout will likely last 30+ minutes

**In order to achieve the right stimulus, let's cap this workout at 40 min

C: Metcon (No Measure)


Hollow Rocks *If hollow rock is to challenging - accumulate equal seconds in a hollow hold

After Each Set:

20 DB Alt Renegade Rows video (BB Pendlay rows)

Published by: Breanne Feudale in Uncategorized

Leave a Reply

The dream is free. The hustle is sold separately.


Give us a call or shoot us a text


Send us an email

Drop on by

551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA

[contact-form-7 id="4893" title="Sign up"]