HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

Strict Handstand Pushups

5 Sets at 30% of Max Strict HSPU

pick a number and stick throughout all sets

*Record Total

B: Push Jerk

2 Sets of 2:

Pausing Push Jerk

*1s Pause in Dip, and Catch

... Followed by:

5 Sets of 1:

Push Jerk

Note: Record heavy 1 Rep

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 15:

40 Double-Unders (Scale 80 Singles)

20 DB Curtis P (R+50/35, Rx 40/25)

40 Double-Unders

20/15 Calorie Row/Bike

* DB Curtis P=Hang Power Clean, forward lunge left, forward lunge right, push press