HomeGrown CrossFit - CrossFit
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)
AMRAP 12
15 Push Jerks (R+115/75, Rx 95/65)
30 Air Squats
60 Double Unders
Published by: Breanne Feudale in Uncategorized