HomeGrown CrossFit - CrossFit
A: Metcon (Time)
30min Cap
1600m Run
100 Double Unders (200 Singles)
50 Calorie Row Bike Ski
100 Double Unders (200 Singles)
1600m Run
B: Metcon (No Measure)
5 Rounds
:30 Sec Ring Body Saw (Scale to Front Plank, Hollow Hold)
:30 Sec Barbell Hip Thrust Hold (30 Sec at Top)
A2: Metcon (Time)
Home Workout
Home Fit
3 Rounds
9 Front Plank to Pushup Planks
1:00 Left Elbow Plank
1:00 Right Elbow Plank
15 Hollow Rocks
1:00 Left Elbow Plank
1:00 Right Elbow Plank
21 V-Ups
*This is not for time. We’ll move from one movement to the next with a purpose, but we prioritize quality over speed.
A3)
3 Rounds:
800m Run (2.5min out & 2.5min back)**
30 Single Arm Alternating DB Snatches (R+50/35, Rx 40/25)
30 Goblet Squats
NO EQUIPMENT
3 Rounds:
800m Run (2.5min out & 2.5min back)**
50 Sit-Ups
50 Air Squats
**On google earth (map it out before hand) / use a running app with GPS / estimate an average 800 meter run time
Published by: Breanne Feudale in Uncategorized