HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds - :30s each movement
Front Plank

Glute Bridge

Air Squats

Glute Bridge Walkouts

Inchworm to Push-up

Single Leg Glute Bridge (Each Side)

B: Metcon (Time)

30 Single DB Deadlifts

30 Single DB Front Squats

30 Single DB Hang Squat Cleans

30 Single DB Power Snatches

30 Single DB Overhead Squats

30 Single DB Swings (Plate swings)

*On the Minute: 5 Burpees

**the wt needs to be something light you can move. if single object 15 each side

C: Metcon (No Measure)

3 Rounds
:30s Max DB Row Left (if BB 1 min rows)

:30s Max DB Row Right

:30s Max Push-ups

:30s Max Double DB RDL (Use single DB across chest if only one DB)

:30s Max Push-ups

Rest 1 min Between Sets