HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Muscle Activation
2 Steady Rounds
20/18 Calories on Assault Bike or Row
5 Handstand Push Up "Negatives"
(Control decent, strict press or come off the wall on the way up)
10 Pause Goblet Squats
1min plank
B: Single Arm Dumbell Press
4×12 (6 each side) build up if possible
Record heaviest weight
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 10min
2 Bar MU (SUB 2 Strict C2B pull ups)
4 Strict Deficit HSPU (two 25# plates)
6 Power Cleans (R+165/110, Rx145/85)
Published by: Breanne Feudale in Uncategorized