April 7, 2020 - No Comments!


HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds

1 Minute Jog In Place

10 DB/KB/plate American Swings (eye level)

15 AbMat Sit-ups or Hollow Rocks

10 Good Mornings

10 Squats

B: Metcon (No Measure)

On the 5:00 x 6 Rounds:

10 Alt DB Single Arm Power C&J (BB power C&J)

400m Run (Approx. :45 Run one direction, :45 Run back)

100m Single DB Farmer Carry (BB back rack Carry)

Stimulus we are looking for:

*6 intervals total, starting every 5:00

*Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00

*Aim is to push our pace given work/rest. Goal is to be consistent for all intervals.

*The alt DB arm single power C&J will begin on the ground and between the legs

*The movement will move to the shoulder and then finish over head

*Record all 5 Interval times

B2: Metcon (No Measure)

On the 5:00 x 6 Rounds:

15 Pushups

16 Walking Lunges (8 Per Leg)

400m Run or 15 Tuck Jumps

*If you have a backpack you can wear it to ADD load!

*If we can't get outside to run - Sub with 15 Tuck Jumps

Published by: Breanne Feudale in Uncategorized

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