HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
7 min for quality
Performed with Light wt.
100m Run (5 x 10m Shuttle Run)
20 Single DB Rows (10 Each Side)
20 Single DB Strict Press (10 Each Side)
20 Single DB Deadlifts (10 Each Side)
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 20: (Goal 7-10 Rounds)
200m Run (Sub 15x10m Shuttle Runs, 15 Box Jumps, or 15 Tuck Jumps)
10 V-ups
10 Single DB Push Presses (5 Per Side/switch)(BB 10 push press)
20 Single DB Deadlifts (10 per Side)(BB 20 DL)
C: Metcon (No Measure)
Accumulate 3 Min in a Wt Hollow Hold
Every Break: :30s Arch Hold
Published by: Breanne Feudale in Uncategorized