Workout of the day

HomeGrown CrossFit - CrossFit

A: Warm-up (No Measure)

4 Rounds

10 GHD Hip Extension

10 Ring Dips

10 Alt DB Renegade Rows

10 Strict HSPU or HSPU Progression

B: Metcon (5 Rounds for reps)

E3MOM for 5 Rounds

18/15 Calorie Row or Bike

10 Burpees

*Record Cal and Reps together

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

10 PVC pipe Passthroughs

5 Strict Toes to Bar

10 Hollow to Arch Swing

10 Glute Ham Raise

B: Split Jerk

Split Jerk 10×1

*Start at 70% of 1RM and work up

C: Metcon (Time)

3 Rounds

400m Run

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

HomeGrown CrossFit - CrossFit

A: Hang Power Snatch

EMOM for 12min

1 Hang Power Snatch

*Stay in the 70-85% range of 1RM

B: Metcon (Time)

3 Rounds

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

7 Hang Power Snatches (R+135/95, Rx 115/75)

2 Rope Climbs (Sub 6 Rope K2E)

HomeGrown CrossFit - CrossFit

A: Back Squat

Pause Backsquat (3 sec hold at the bottom) 3×5

*Stay in the 75-85% range

B: Metcon (Time)

30-20-10

Front Rack Alt Forward Step Lunges (R+135/95, Rx 115/75)

Ring Rows

30-20-10

Chest to Bar Pullups

Front Squats (R+155/105, Rx125/85)

HomeGrown CrossFit - CrossFit

A: Metcon (Time)

In teams of 4

1-10 ladder of DB Thrusters (R+55/35, Rx 45/25) and KBS (R+53/35, Rx44/26)

P1 does 1 KBS

P2 does 1 DBT

P3 does 1 KBS

P4 does 1 DBT

Only one person can work at a time and the wt must never be put down or the team will have to start at rep 1. Then:

P1 does 2 KBS

P2 does 2 DBT

P3 does 2 KBS

P4 does 2 DBT

continue until team reaches 10 reps. Then if you where KBS you switch to DBT and if you where DBT switch to KBS and do the whole thing again

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)