HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
:30 HS Hold (nose to wall)

:30 Left Side plank

:30 Right Side plank

:30 Superman Hold

:30 Hollow Hold

B: Push Jerk

Pausing Push Jerk

For Quality:

3 Sets of 3

Pause for 2s in catch.

Push Jerk

Every 2 Minutes x 5 Sets:

3 Push Jerks

*Build if possible

C: Metcon (AMRAP - Rounds and Reps)

AMRAP - 12 min
21 Kettlebell Swings (R+53/35, Rx44/26)

14 Kettlebell Reverse Lunges (53/35) (7 each arm)

7 Push Jerks (R+165/110, Rx145/85)