HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Warm-up
3 Steady Rounds

25' Banded Glute Activation quarter sq walk

Note: 50' is from pull up bar to WB wall), switch sides halfway

5 Dumbbell Front Rack Lateral Squats (5 each side)

10 Ring Push Ups (control eccentric/speed concentric)

B: Back Squat

5×5 @ 70%

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 7 Minutes
250m Run

15 Power Snatch (R+95/65, Rx 75/55)

10 Strict Pendlay Rows