HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
15 Double Unders (Single Unders)
15 Glute Bridges
15 Air Squats
10 Single Arm KB DB Squat Clean, BB OO Sq Clean
10 Single Arm KB DB Strict Press (Each Side), BB OO strict press
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 12
2 Single KB DB Power Cleans (Alt Sides), BB OO power clean
2 Single KB BB OO DB Thruster
30 DU (Sub 45 Singles or 30 Line Hops -Over and Back = 1 Rep)
4 Single KB DB Power Cleans
4 Single KB DB Goblet Thruster
30 DB
6 Single KB DB Power Cleans
6 Single KB BB DB Thruster
30 DU
…
Continue to Add (2) Reps to Movements Per Round
C: Metcon (No Measure)
5 Rounds
1 Squat Complex
Rest :30s between
1 Squat Complex
5 Weighted Bottom Range Squats
5 Weighted Full Range Squats
5 Weighted Full Range Jumping Squats
5 Unweighted Max Height Jumping Squats
D: Metcon (No Measure)
20 Slow Cossack Squats (3sec count)(10 per side)
Published by: Breanne Feudale in Uncategorized