HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds:

5 Russian Baby Makers

15 Jumping Jacks

20 Plank shoulder Taps

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
10 DB Single Arm Sq Snatches (BB Sq Snatch, KB single arm OHS) (5 each side)

40 Double-Unders (Scale to 60 Single Unders or :30 Seconds of High Knees)

20 Burpees

40 Double-Unders

*Shooting for 5+ Rounds

B2: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
NO EQUIPMENT

20 "Odd-Object" Ground-to-Overhead

20 Lateral Hops over "Odd-Object"

20 Burpees

20 Lateral Hops over "Odd-Object"

C: Metcon (No Measure)

5 Minutes of Flutter Kicks

*Every break, complete 5 Pushups or 10 Curls either with Barbell or DB's (Scale to Knee Push Ups, or Incline Pushups on couch or bench)