HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds
10 DB strict press
10 DB bicep curls
10 DB bench single arm rows (10 each arm)
B: Metcon (Time)
Death by Chest to Bar
Minute 1 – 2 CTB
Minute 2 – 4 CTB
Minute 3 – 6 CTB
Etc…
C: Metcon (Time)
with a Partner 20 Rounds together
10/7 Calories on Row or Bike
10 Wallballs (R+20/14, Rx 16/12)
5 Ring Dips
*Alternate full rounds with a partner
Published by: Breanne Feudale in Uncategorized