Workout of the day

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

4 Rounds

10 Pendlay Rows

10 Ring Push ups with external rotation at the top

10 GHD Situps

50ft HS Walk or 3-5 Wall Walks

B: Metcon (5 Rounds for time)

E2MOM for 5 Rounds

12-15 Burpees To Plate (R+men & women 45lb plate, Rx men & women 25lb plate)

15 V-ups (arm and legs must be straight and touch your toes)

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

4 Rounds

15 GHD Hip Extension

15 Ring Dips

15 Good Mornings (you pick wt.)

15 Barbell Rollouts

1-5 MU or C2B pull ups (work on MU progressions)

B: Metcon (Calories)

15 Rounds

30Sec on/:30Sec off

Max Calorie Row or Bike

HomeGrown CrossFit - CrossFit

A1: Push Jerk

5x (2 Push Jerk + 1 Split Jerk)

*Start at 70% of 1RM Push Jerk

A2: Metcon (Weight)

5x 5-7 Strict C2B Pullups (weighted)

B: Metcon (Time)

21-15-9

Toes to Bar

OH Squats (R+115/75, Rx 95/65)

Burpees Over Bar

9-6-3

Toes to Bar

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

Burpees Over Bar

HomeGrown CrossFit - CrossFit

A: Back Squat

Tempo Backsquat (32X1) 3×5

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

B: Metcon (Time)

4 Rounds

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

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

50 Double Unders (Scale 100 Singles +25 Attempts of DU)

HomeGrown CrossFit - CrossFit

A: Clean

A) Every 90sec for 12 rounds…

1 Clean Pull + 1 Sq Clean + 1 Split Jerk

*Stay in the 75-85% range of 1RM Sq Clean

B: Metcon (Time)

4 Rounds

250m Run

12 Deadlifts (R+185/125, Rx155/105)

9 Hang Power Cleans

6 Push Jerks

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

EMOM 9

1- 10-50ft HS Walk or Bear Crawl or 2-3 Wall Walks

2- 10-15 Pushups

3- 12-15 Box Jumps or Step Ups

B: Metcon (Time)

As a team of 3…

1200m Row (400m each person)(Partner A Rows, Partner B holds KB/Plate/Slamball/ OH, Partner B Rest, rotate until all Partners complete 400m Row each)

120 Ring Rows (other 2 people hang on pullup bar)

1200m Row (Partner A Rows, Partner B lunges

with KB/Plate/Slamball/, Partner B Rest, rotate until all Partners complete 400m Row each)

120 Partner Wallballs

1200m Row (400m each person)(Partner A Rows, Partner B holds KB/Plate/Slamball/ OH, Partner B Rest, rotate until all Partners complete 400m Row each)

120 v-ups (other 2 people hold plank)