HomeGrown CrossFit - CrossFit
1: Metcon (No Measure)
WARM-UP/STRETCH: 10min
100 High knees
100 Mountain climbers
100 Jumping jacks
A) 4 Rounds, Cap 15min
20/each side x Bulgarian Split Squats (chair, box, bench, coffee table, sofa)
20 x Jump alternating lunges
20 x Jump air squats
20 x Air squats
1min Wall sit
REST 3min
B) 5 Rounds, Cap 13min
15 x Push-ups
10 x Shoulder 2 Overhead (BB, DB, KB, Laundry Detergent)
15 x Offset push-ups (one side raised)
10 x Shoulder 2 Overhead (BB, DB, KB, Laundry Detergent)
15 x Decline push-ups (box, bench, coffee table, chair, sofa)
10 x Shoulder 2 Overhead (BB, DB, KB, Laundry Detergent)
REST 3min
C) 4 Rounds, Cap 8min
12/side x Bicep curls
12 x Dips (box, bench, chair, sofa)
12/side x Hammer curls (DB, KB) or Reverse curls (Barbell)
12 x Diamond push-ups
REST 2min
D) CORE – CORE – CORE!
Published by: Breanne Feudale in Uncategorized