Workout of the day

HomeGrown CrossFit - CrossFit

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A: Metcon (5 Rounds for reps)

E2MOM x 5

3-7 Strict HSPU

B: Metcon (Calories)

5:00 Max Calorie Row or Bike

Rest 3 Minutes

3:00 Max Calorie Row or Bike

Rest 2 Minutes

1:00 Max Calorie Row or Bike

*Score is total calories

C: Metcon (No Measure)

3 Rounds

15 Barbell Rollouts

:30 Side plank (L)

:30 Side plank (R)

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

3 Rounds

Half Kneeling 1-Arm DB Strict Press 6-8 each side

1-Arm Ring Row 6-8 each side

15 GHD Hip Extension

B1: Push Press

Push Press 5×3

*Stay in the 75-85% rang

B2: Metcon (Weight)

Strict Weighted Chest to Bar Pullups 5x 3-5

C: Metcon (Time)

120 Double Unders

30 Burpees

80 Double Unders

20 Burpees

40 Double Unders

10 Burpees

HomeGrown CrossFit - CrossFit

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A: Back Squat

Backsquat – Establish a 4RM

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 7

2, 4, 6, 8, 10…

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

DB Renagade Rows

C: Metcon (Time)

400m (4x100m) DB Cross Carry (Switch every 50m)

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

HomeGrown CrossFit - CrossFit

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A: Metcon (10 Rounds for reps)

EMOM 10

3-5 Strict Pullups + 5-7 Kipping Pullups

B: Hang Snatch

7x (2 Hang Sq Snatch + 2 Sq Snatch)

*Start at 60% and work up

C: Metcon (Time)

21-15-9

Power Clean (R+135/95, Rx 115/75)

Toes to Bar

HomeGrown CrossFit - CrossFit

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A: Back Squat

Backsquat – Establish a 10RM (more…)

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

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