HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
1 Steady Round
100m single arm DB OH Carry (something kind of heavy). Alt arms as needed.
then 100m single arm DB walking lunges, alt arms as needed.
Stretch: Pigeon Pose 1:00/side
B: Squat Snatch
Warm Up
4×2 @ 60-70%
With pause at knee
Drop and reset
Then
4×1 @ 85-90%
C: Metcon (4 Rounds for reps)
Interval
AMRAP 3:00 x 4
30 Supine bar rows
60 DU
Max Bar Muscle Ups in remaining time or Max Strict Pull Ups
Rest 2:00
Published by: Breanne Feudale in Uncategorized