HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Muscle Activation
2 Steady Rounds
20 Hip Extensions GHD
20 Glute-Ham Raises (Sliders or GHD)
1min Hollow Hold
B: Metcon (6 Rounds for weight)
Hang Clean and Jerk (Above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
If Jerk is limiting factor on weight decision, then disregard the Jerk.
NO FAILS
C: Metcon (Time)
Metcon
4 Rounds
20 GHD Sit Ups or Ab Mat
15 Thrusters (R+115/75, Rx 95/65)
10 Box Step Ups DB (R+45/25, Rx 35/15) Box (R+24/20, Rx20/16)
5 DB Man Makers
Rest 1min
Published by: Breanne Feudale in Uncategorized