HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
In any order - Complete
30 GHD back ext.
40 Hollow Rocks
50 AbMat Sit-Ups
B: Romanian Deadlift
On the 2:00 x 5 (5 Rounds):
5 Tempo Romanian Deadlifts
+ Handstand Walk Practice
Tempo Romanian Deadlifts:
4s Negative, 1s Pause in bottom. Regular stand.
In the time remaining in the window, handstand walk practice or 3-5 wall walks
C: Metcon (Time)
21 Deadlifts (R+ 225/155, Rx 165/125)
21 Strict HSPU (SUB DB Press)
400m Run
15 Deadlifts
15 Strict HSPU
400m Run
9 Deadlifts
9 Strict HSPU
400m Run
Published by: Breanne Feudale in Uncategorized