April 13, 2020 - No Comments!


HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

4 Rounds

Air Squat + Good Morning + Walkout + Shoulder Tap R/Shoulder Tap L + Push Up + Walk back in

:20 Plank (Rd 2 :20 Superman, Rd 3: :20 Hollow Body, Rd4 :60s plank

Upward Dog/Downward Dog X2)

B: Metcon (AMRAP - Rounds and Reps)

60 Double Unders (Scale/Sub to 90 Singles, 60 Jumping Jacks or 200m Run) *200m - Run :30 out/:30 Back

50 Mountain Climbers (R/L=2)

40 Russian DB KB or plate Swings

30 Suitcase DL with DB KB or BB (15 Reps Right/15 Reps Left)

20 Burp-ster * Burp-ster = Reverse Lunge L + Reverse Lunge R + Reverse Burpee (Scale to Step Up Right + Step Up Left + Squat if have knee issues, etc.)

Published by: Breanne Feudale in Uncategorized

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