HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

ONE CLASS AT 9AM
IN TEAMS OF 3, COMPLETE 1776 REPS OF YOUR CHOICE. YOU MAY NOT, AS A TEAM, DO MORE THAN 200 REPS IN ANY EXERCISE, AND EVERYONE MUST DO AT LEAST 10 REPS OF EACH MOVEMENT. ONE PERSON WORKS AT A TIME.

KETTLEBELL SWINGS (R+53/35, Rx44/26)

PUSHUPS

BURPEES

PULL-UPS

AB MAT SIT-UPS

HOLLOW ROCKS

CAL ROW OR BIKE

JUMP ALT LUNGES

WALL BALLS (R+20/14, Rx 16/12)

GHD HIP EXT

DB PUSH PRESS

DB RENEGADE ROWS

*Also as one giant team every time you change movements push a sled. All three Red, White and Blue sleds have to travel 100m.

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