October 3, 2018 - No Comments!


HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
2 Steady Rounds

100m Sandbag/Carry Something Heavy

12 Burpees

10-50′ Handstand Walk or 5 Wall Walks (wallball wall to pull up bar)

B: Metcon (5 Rounds for time)

5 Rounds

Sprint 10/7 Cals on Bike or Rower

7 Bar Muscle Ups (SUB strict C2B pull ups)

Rest 1min

*Record the time of each round

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20 Min
15 Wallballs (R+20/14, Rx 16/12)

10 GHD Sit Ups or Ab mat

50′ Handstand Walk (SUB 5 Wall Walks)

Published by: Breanne Feudale in Uncategorized

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