HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (AMRAP - Rounds and Reps)

Home FIT
AMRAP 25 minutes:

10 Air Squats + 50 Double-Unders* (See below for Double Under Mods)

20 Air Squats + 50 Double-Unders

30 Air Squats + 50 Double-Unders

40 Air Squats + 50 Double-Unders

50 Air Squats + 50 Double-Unders

60 Air Squats + 50 Double-Unders

70 Air Squats + 50 Double-Unders

Etc...

*Instead of DU you can also do 100 Single Unders, 50 Jumping Jacks, 50 Mountain Climbers -R/L=2, 50 Lateral Hops over dumbbell or similar object-over and back is 2

A2: Metcon (AMRAP - Rounds and Reps)

NO EQUIPMENT
AMRAP 25:

10 Air Squats + 400m Run (400m run is typically 1:30ish, so if no distance measured, run :45 one direction and turn around and come back

20 Air Squats + 400m Run

30 Air Squats + 400m Run

Continue to add (10) squats per round

Or Non Running Version:

B) 3 Rounds

:30s Kettlebell/DB Side Plank (Left Arm)

:30s Kettlebell/DB Side Plank (Right Arm)

5 Inchworms

*If no KB or DB you can use any weighted object - small 5/10lb plate, etc