HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
2 Steady Rounds

10 Supermans

10 Hollow Rocks

10 Ring Rows

20 Lateral Lunges (10 each side)

20 Double Unders

B1: Back Squat

4×4 @ 85%

B2: Metcon (No Measure)

Ring Push-ups
4×10

Control eccentric, speed on concentric with external rotation at the top

C: Metcon (Time)

Metcon
3 Rounds:

25 Wallballs (R+20/14, Rx 16/12)

2 Rope Climbs (SUB 6 Rope K2E)

75 Double Unders (Scale 150 Singles)