HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
3 Rounds For Quality:
:15 Hollow Hold
:15 Arch Hold
15 Hollow to Arch Swings on Bar
1-Arm DB Split Jerks 6-8 each side
1-Arm Ring Row 6-8 each side
B: Metcon (No Measure)
E2MOM x 5
:30 Second HS Hold + 1-2 Strict HSPU + 3-5 Kipping HSPU
C: Metcon (Calories)
2x 3:00 on/3:00 off
Max Calorie Assault Bike or Row
*Score is total calories
Then…
10 minutes recovery pace
Published by: Breanne Feudale in Uncategorized