HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
8 Minutes for quality
:30s Hollow Hold (Alternate Between Hollow Hold, Hollow Rocks and even Planks)
200m Jog (Approx. :45 sec-:20 out/:20 back in)
10 PVC Pass Through
5 Inchworm to Push-ups
*Use broomstick, or towel/band
B: Metcon (AMRAP - Rounds)
5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3 Minutes:
6 Burpees
8 DB Single Arm Squat Cleans (4 each side) (BB Sq Clean)
20 Lateral Over DB, BB Hops
*3min on 1min off in these fast paced intervals
*Since these are 3min AMRAPs you'll move back to the Burpees following the lateral DB Hops
*The goal is to choose a rep scheme, weights, and variations that allows for 2+ rounds to be completed within the 3min
*The DB Single Arm Squat cleans will start with both heads of the DB in between the feet for each rep
Published by: Breanne Feudale in Uncategorized