HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
3 Rounds
:30s Single Unders or jumping jacks
:30s Slow Air Squats
:30s Push-up to Down Dog
B: Metcon (AMRAP - Reps)
AMRAP 15:
1 KB BB OO DB Hang Squat Clean
1 KB BB OO DB Thruster
30 Double Unders (Scale to 30 Singles, 30 Jumping Jacks or High Knees or *Added a new sub for double unders - 30 Hot Hops (each foot tap counts as a rep)
2 DB Hang Squat Cleans
2 DB Thrusters
30 Double Unders
3 DB Hang Squat Cleans
3 DB Thrusters
30 Double Unders
*Continue to Add (1) Rep to the Movements Per Round
C: Metcon (No Measure)
3 Rounds:
10 Single KB DB Floor Press R
10 Single KB DB Floor Press L (BB 10 Floor press )
:20s KB BB OO DB Hold at Extension R (*Isometric hold with the wt at the locked out top position of the floor press)
:20s DB Hold at Extension L
:20s Max Push-ups
Rest 1 min
Published by: Breanne Feudale in Uncategorized