HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

In any order - Complete
30 GHD back ext.

40 Hollow Rocks

50 AbMat Sit-Ups

B: Romanian Deadlift

On the 2:00 x 5 (5 Rounds):

5 Tempo Romanian Deadlifts

+ Handstand Walk Practice

Tempo Romanian Deadlifts:

4s Negative, 1s Pause in bottom. Regular stand.

In the time remaining in the window, handstand walk practice or 3-5 wall walks

C: Metcon (Time)

21 Deadlifts (R+ 225/155, Rx 165/125)

21 Strict HSPU (SUB DB Press)

400m Run

15 Deadlifts

15 Strict HSPU

400m Run

9 Deadlifts

9 Strict HSPU

400m Run