HomeGrown CrossFit - CrossFit
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)
NO EQUIPMENT
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