HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds

:40s Weighted Hollow Hold, 20s Rest

:40s Romanian Deadlifts, :20s Rest

:40s Single Arm OHS Hold (L), :20s Rest

:40s Single Arm OHS Hold (R), :20s Rest

*Completed with a dumbbell or Odd-Object.

B: Metcon (No Measure)

Ascending Ladder for 20:00:

3 DB Single Arm Bent Over Row (R side)

3 DB Single Arm DB Squat Cleans

3 DB Facing Burpees

6 DB Single Arm Bent Over Row (L side)

6 DB Single Arm DB Squat Cleans

6 DB Facing Burpees

*Continue adding 3 reps to each movement

*Athlete's determine when to alternate hands on single arm cleans.

**And Yes...you are going to get really good and learn to LOVE BURPEES in the next few weeks!!

IF NO EQUIPMENT:

Ascending Ladder for 20:00:

2 Odd-Object to Shoulder *Get creative

2 Odd-Object Goblet Squats

2 Odd-Object Facing Burpees

4 Odd-Object to Shoulder

4 Odd-Object Goblet Squats

4 Odd- Object Facing Burpees

*Continue to add 2 reps to each movement