HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Muscle Activation
2 Steady Rounds
20 Hip Extensions GHD
20 Glute-Ham Raises (Sliders or GHD)
20 Jumping Squats
20 Sit Ups
B: Metcon (No Measure)
Conditioning
Every 2:00 for 12:00
Sprint 15/9 Calories on Assault Bike or row
C: Shoulder Press (Strict)
2 Rep every 2:00 for 12 Minutes
AHAP (as heavy as possible)
D: Metcon (No Measure)
Conditioning
EMOM for 10 Minutes
5-8 Box Jump Overs (R+24/20, Rx20/16)
1-3 R+ Bar Muscle Ups, Rx C2B pull ups
Published by: Breanne Feudale in Uncategorized