Workout of the day

HomeGrown CrossFit - CrossFit

A: Metcon (Time)

1min max 50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates )

1000m Run

1min max Jump Split Lunges

750m Run

1min max Battle Ropes

500m Run

1min max Skin the Cat

250m Run

1min TGU Alt (R+55/35, Rx 45/25)

*Complete movemts in any order

HomeGrown CrossFit - CrossFit

A: Metcon (Weight)

E3MOM x 8

250m Run

6 OH Squat

6 Strict HSPU

*Start at 50% of 1RM OHS and work up if possible

*Record OHS wt

B: Metcon (No Measure)

TABATA

8 Rounds

20sec Flutter kicks

10sec Hollow Hold

HomeGrown CrossFit - CrossFit

A: Warm-up (No Measure)

3 Rounds For Quality:

Accumulate 1:00 of each…

Plank

HS Hold

Hang chin over bar

B: Metcon (No Measure)

3 Rounds

10 GHD Hip Extension

10 Glute Ham Raise

10 Pendlay Rows

C: Metcon (8 Rounds for time)

8x 100m Run

Rest 1min

HomeGrown CrossFit - CrossFit

A: Shoulder Press

5x (3 Shoulder Press + 3 Push Press)

*Start at 70% of 1RM Shoulder Press

*Max Reps Push Press on final set

B: Metcon (4 Rounds for reps)

EMOM 16min

1- 21/18 Calorie Bike/Row

2- 12-15 Burpee Box Over

3- 15-18 Ab mat Situps

4- Rest

*Perform in any order

HomeGrown CrossFit - CrossFit

A: Metcon (AMRAP - Reps)

E2MOM x 5

Max Set of Ring Muscle Ups or strict C2B pullups or pull ups

B: Snatch

7x (3 Position Power Snatch)

*Hips, Knees, Ground

*Start at 70% of 1RM

C: Metcon (AMRAP - Reps)

AMRAP 5min

Max Reps Squat Clean and Jerk (R+185/135, Rx155/115)

HomeGrown CrossFit - CrossFit

A: Back Squat

Tempo Backsquat (53X1) 5×3

*Stay in the 70-80% range

B: Metcon (Time)

21-15-9

DB Man Makers (R+55/35, Rx 45/25)

Toes to Bar

*Man Makers =push up, left arm row, right arm row, sq clean thruster