HomeGrown CrossFit - CrossFit

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A. : Metcon (No Measure)

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OPEN WOD 1:

10-min. AMRAP:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbbell snatches, left arm

W 35 lb / M 50 lb.

B. : Metcon (No Measure)

For Time:

50 Burpees

75 Double unders or 150 Singles or 100 Jumping Jacks

100 KB/DB Swings or Push Jerks

75 Double unders or 150 Singles or 100 Jumping Jacks

50 Burpees

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

5 Inchworms

:30 Second Hollow Hold

:30 Handstand Hold or inverted on box/chair

:30 superman Hold

5 Air Squats (with 3 second pause at the bottom)

B: Metcon (No Measure)

AMRAP 20
5 Strict Pull-Ups (Sub 5 Single Arm DB/KB Rows or Barbell Rows or table rows)

10 Pushups (Can sub on knees if needed)

15 Jump Air Squats

30 Alt Step ups Box/chair/step/something

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
15 Knuckle Drags (sub good mornings)

15 Glute Bridges

15 Air Squats or :20 Squat Hold

B: Metcon (No Measure)

With a running clock
A. On the 0:00…

3 Rounds:

20 Alt Jumping Lunges (10 Per Leg)

20 Single Arm Hang DB Snatches

(no equipment Odd-Object Ground-to-Overhead)

*If you complete the 3 rounds in less then 7 minutes, please rest the remainder of the time

*On each of the 3 dumbbell movements, please alternate hands every 5 reps

Dumbbell - Rx would be 50/35 or whatever DB or KB you have.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

EMOM 12
3 Rounds

Minute 1: :30 Jump Rope or Jumping Jacks

Minute 2: 10 Cossack Squats (Alternating)

Minute 3: 20 Alt Step Back Lunges

Minute 4: :30 Active Dive-bombers

B: Metcon (Time)

5 Rounds For Time:
80 Double-Unders (Scale to 120 singles, Mountain Climbers R/L=2, DB Hop Overs Over/Back=2, 80 Jumping Jacks or about 1 min on Cardio Machine if you have)

40 Sit-Ups

20 DB man makers (push up, row R, row L, sq clean thruster) (no equipment Odd-Object Odd- Object push up, slide R, slide L, sq clean thruster

10 Reverse Burpees