HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Muscle Activation
3 Steady Rounds
Row 400m
10 HR Push Ups
10 Alt Lunges empty bar on back (5 each leg)
10 Ring Rows
B1: Back Squat
5×5 @ 75%
B2: Metcon (No Measure)
Conditioning
10 Deficit Push Ups (two 45# plates or two 25# plates) (Control eccentric, speed on concentric)
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 8min
40 Bar Facing Burpees
30 Overhead Squats (R+125/85, Rx115/65)
Max DB Box Step Overs in remaining time
(R+24/20, Rx20/16) with (R+45/25, Rx 35/15-2 dumbbells)
Published by: Breanne Feudale in Uncategorized