November 18, 2019 - No Comments!


HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
3:00 Row, Bike or Ski

Between sets, 20 GHD Sit-Ups or Ab mat sit ups

*In every 3:00 interval, the aim is to gradually increase our speed.

Minute 1 - Light Pace

Minute 2 - Moderate Pace

Minute 3 - Moderate/Fast Pace

B: Push Jerk

On the 2:00 x 5 Sets:

3 Push Jerks

*Barbell taken from the rack.

Aim is to build to heavy.

Record heaviest triple

C: Metcon (AMRAP - Rounds and Reps)

15 Push Jerks (R+115/75, Rx 95/65)

30 Air Squats

60 Double Unders

Published by: Breanne Feudale in Uncategorized

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