July 3, 2019 - No Comments!

7/4/2019

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

ONE CLASS AT 9AM
IN TEAMS OF 3, COMPLETE 1776 REPS OF YOUR CHOICE. YOU MAY NOT, AS A TEAM, DO MORE THAN 200 REPS IN ANY EXERCISE, AND EVERYONE MUST DO AT LEAST 10 REPS OF EACH MOVEMENT. ONE PERSON WORKS AT A TIME.

KETTLEBELL SWINGS (R+53/35, Rx44/26)

PUSHUPS

BURPEES

PULL-UPS

AB MAT SIT-UPS

HOLLOW ROCKS

CAL ROW OR BIKE

JUMP ALT LUNGES

WALL BALLS (R+20/14, Rx 16/12)

GHD HIP EXT

DB PUSH PRESS

DB RENEGADE ROWS

*Also as one giant team every time you change movements push a sled. All three Red, White and Blue sleds have to travel 100m.

Independence Day, commonly known as the Fourth of July, is a federal holiday in the United States commemorating the adoption of the Declaration of Independence on July 4, 1776, declaring independence from the Kingdom of Great Britain. Independence Day is the national day of the United States

Published by: Breanne Feudale in Uncategorized

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