Workout of the day

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

4 Rounds

15 GHD Hip Extensions

5 Wall Walks

1min HS Holds

B: Clean

E2MOM for 24 minutes…

(1 Clean Pull + 1 Hang Sq Clean + 1 Sq Clean)

*Stay in the 70-80% range of your 1RM Clean

C: Metcon (Time)

18-15-12-9

DB Thrusters (R+45/25, Rx 35/15)

Toes to Bar

HomeGrown CrossFit - CrossFit

A: Metcon (AMRAP - Rounds and Reps)

As a team of 2…

Rest 5 Minutes

Metcon (Calories)

AMRAP 10

Max Calorie Bike or Row

*Switch as needed

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

3 Rounds

10 Partner Glute Ham Raise

5-10 Ring Dips

100m Sled Drag (Backwards) at bodyweight with Harness

*perform in any order

B: Overhead Squat

5x (1 Snatch Balance + 3 OH Squats)

*Start at 70% of 1RM Snatch and work up

C: Metcon (Time)

4 Rounds

250m Run

10 Deadlifts (R+ 225/155, Rx 165/125)

15 Wallballs (R+20/14, Rx 16/12)

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

4 Rounds not for time

Single Arm DB Strict Press 6-8 each arm

10 Hollow Rocks + 10 Arch Ups

B: Metcon (Time)

21-15-9

Burpee

Calorie Row

C: Metcon (Calories)

3 Min Max Calorie Assault Bike

Rest 2 Min

2 Min Max Calorie Assault Bike

Rest 1 Min

1 Min Max Calorie Assault Bike

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

4 Rounds not for time

10 ring push ups

10 ring rows

10 alt Pistols (5 each leg)

B1: Bench Press

Bench Press 5×3

*Start around 70% and work up to a heavy 3

B2: Metcon (No Measure)

5x 5-7 Strict C2B Pullups

C: Metcon (Time)

36-24-12

DB Alt Snatch (R+60/40, Rx 50/30)

Toes to Bar

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

3 Rounds

500m row (conversational pace)

12-15 GHD Back Extensions or superman's

3 Strict HSPU + Max Kipping HSPU

*Add deficit if possible.

* you should ONLY be kipping if you can do 3 strict HSPU

*Cap kipping to 12

*perform in any order

****Time Cap 10min****

B: Hang Snatch

E2MOM for 30min

(1 Hang Sq Snatch + 1 Sq Snatch) @ 70-75%

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 7min

7 Front Squats (R+135/95, Rx 115/75)

7 Burpees Over Bar

7 C2B Pullups