HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds
30 Second Side Plank (:15 R/:15 L)
30 Seconds Weighted Superman Hold
30 Seconds Medicine Ball Lateral Climbs
B: Handstand Push-ups (Stict)
On the 1:30 x 5 Sets:
Strict Handstand Push-ups (Scale to on box or DB press)
*Choose a variation that allows you to complete at least 5 reps per set
*You can expect to have about a minute of rest between each set of strict handstand push-ups
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 13
Buy-In: 1000m Run
Directly Into...
5 Deadlifts (R+ 250/165, Rx 205/135)*Scale to approx. 55% of 1Rep Max Deadlift
15 AbMat Sit-ups
25 Double Unders (Scale to 40 Singles or 6/4 Ski Erg)
Published by: Breanne Feudale in Uncategorized