Workout of the day

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

1 Round

40 Glute Ham Raise

40 Hollow Rocks

40 Arch Ups

B1: Shoulder Press

5x (3 Strict Press + 3 Push Press)

*Start at 70% of 1RM Strict Press

B2: Metcon (No Measure)

5x 5-7 Strict Chest to Bar Pullup

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min

30 KB Swings (R+53/35, Rx44/26)

20 Shoulder to OH (R+95/65, Rx 75/55)

R+ 5 Ring MU, Rx 10 Chest to Bar Pullups

D: Metcon (Calories)

7min Assault Bike or Rower

*Pick a pace that you can maintain for all 7min.

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

3 Rounds

12 Heavy DB/KB Rows (12 each arm)

15-20 GHD Situps or ab mat sit ups

B: Back Squat

Pause Back squat (3 Seconds) 5×3

*Same weight across. Try something in the 75-85% range

C: Metcon (Time)

4 Rounds

50m Prowler Push (R+&Rx Men Four 45+ two25lbs/ Women Two 45 + two 25lb Plates )

10 Burpees

30 Double Unders

*Rest as needed between rounds. Goal is to keep all rounds with 15 seconds of each other.

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