HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

15 Hollow Rocks

18 Empty Barbell Good Mornings

21 Ab mat Sit-ups

24 Hip Extensions

B1: Overhead Squat (Tempo)

3 Sets of 1

Tempo: 5 sec down

B2: Overhead Squat (Pausing)

Pausing Overhead Squat

3 Sets of 1

Pause: 2 sec in Bottom

C: Metcon (Time)

2 Rounds
25 Overhead Squats (R+115/75, Rx 95/65)

35/25 Cal Row Bike Ski