HomeGrown CrossFit - CrossFit
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)
AMRAP 20
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