HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
:30sec Samson Stretch Each side

10 Air Squats

10 Alt Cossack Squats

10 Glute Bridges

10 Bound Jumps

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 18
10 Strict T2B or Knee Raises (Sub Toe Raises to DB)

5 DB KB Snatch Complex = R Arm DB Power Snatch + L Arm DB Power Snatch + OH Reverse Lunge L + OH Reverse Lunge R (if needed front rack reverse lunge)(you can mix up what arm holds OH every rep or every round)

60 DU (new sub - 60 Hot Hops (each foot tap moving forward counts as a rep)

*if BB Power snatch + OH Reverse Lunge R + OH Reverse Lunge L

C: Metcon (Time)

5 Rounds
5 Jump Squats

10 Lemon Squeezes

:15s Hollow Rocks