HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

:30s Spidermans

:30s butt kicks in place

:30s Mt Climbers

:30s high knees in place

:30s Frog Hops

:30s butt kicks in place

:30s Push-up to Down Dog

:30s high knees in place

:30s Air Squats

:30s butt kicks in place

:30s perfect Burpees (work on form not speed)

B: Metcon (Time)

25min CAP
400m Run (Sub - 30 x 10m Shuttle Runs, 35 Box Jumps or 35 Tuck Jumps (knees above hip crease)

18-24-30

Deadlifts (9-12-15 if single DB KB Each Side)

Lateral Burpees

800m Run (Sub - 60 x 10m Shuttle Runs , 50 Box Jumps, or 50 Tuck Jumps (knees above hip crease)

30-24-9

Deadlifts

Lateral Burpees

400m Run

C: Metcon (No Measure)

Alt On the Min x 10 (5 Rounds):
Min 1: Max Reps Floor Press

Min 2: Max Hollow Rocks (Scale to Hollow hold or Front Plank hold)