HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

8 Minutes Straight
1 Minute Jumping Jacks

1 Minute Glute Bridges

1 Minute Mt Climbers

1 minute Hollow Rocks

1 Minute Jumping Jacks

1 Minute Glute Bridge walkouts

1 Minute Mt Climbers

1 Minute Sit-Up

B: Metcon (Time)

400m Run

100 DU, 50 Sit-Ups, 400m Run (Approx. :45 Run one direction, :45 Run back)*

80 DU, 40 Sit-Ups, 400m Run

60 DU, 30 Sit-Ups, 400m Run

40 DU, 20 Sit-Ups, 400m Run

20 DU, 10 Sit-Ups, 400m Run

(No equip)

For Time:

100 Line Hops, 50 Sit-Ups, 400m Run

80 Line Hops, 40 Sit-Ups, 400m Run

60 Line Hops, 30 Sit-Ups, 400m Run

40 Line Hops, 20 Sit-Ups, 400m Run

20 Line Hops, 10 Sit-Ups, 400m Run

*Subs for Run:

50-40-30-20-10 Box Jumps/Stair Jumps/step ups/

20 x 10m Shuttle Runs