HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
9 Minute Row, Bike or Ski
On the 3, 6, 9min
15 GHD Sit-ups or Ab mat
B: Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2
*Record 1x2
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 7min
Max Wallballs (R+20/14,Rx16/12)
On the Minute: 5 Deadlifts (R+225/155, Rx185/125)
*start with 5 DL
D: Metcon (No Measure)
On the Minute for (2 Rounds)
Min 1: 50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)
Min 2: Max Cal Row
Min 3: Max Reverse GHD Hypers with Medicine Ball (controlled)
Min 4: Max Hollow hold
Min 5: Max Cal Bike or Ski
*Start in any order
Published by: Breanne Feudale in Uncategorized