HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds

10 DB KB BB Push Press

20 Air Squats

200m Run or 25 Jacks/Mountain Climbers

3 Rounds

15 Banded Good Mornings*

:30sec Front Plank Hold

*Use broomstick, band, or no equipment

B: Metcon (Time)

1 Mile Run (100 Alt DB KB BB or Odd-Object Step-ups )

Into...

10-9-8-7-6-5-4-3-2-1:

DB KB BB Thrusters

Burpees

Into...

1 Mile Run

*Complete a 1 mile run, then the full reps of the couplet, then another 1 mile run to finish things out

C: Metcon (No Measure)

3 Rounds
30 Flutter Kicks

20 Weighted Sit-Ups

10 straddle v-ups