May 13, 2020 - No Comments!


HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

3 Rounds
:30s Single Unders or DU

:30s Samson (each side)

:30s Slow Air Squats

B: Warm-up (No Measure)

KB BB DB Warm Up
10 Deadlifts (if one object 5 each side)

10 Hang Power Clean + Strict Press

10 Front Squats

10 Front Rack Step Back Alt Lunges

C: Metcon (5 Rounds for reps)

5 Rounds x AMRAP 3:
60 DU (Subs- 60 Over and Back DB Hops or 60 Line Hops)

20 Jump split alt Lunges (Subs - Regular Lunges, Jumping Air Squats or Air Squats)

Max Rounds "Macho Man"

*1 Round of "Macho Man" :

6 Power Cleans (if one object 3 each side)

6 Front Squats

6 Shoulder to Overhead

Rest 1 min Between Rounds

*3min on and 1min off in these quick interval pieces

*After working through the DU and jumping lunges, you'll complete max rounds of "Macho Man" until the 3-min mark

D: Metcon (No Measure)

3 Rounds
9 Tempo Bent Over Rows (3sec down, up fast)

21 Banded Good Mornings (No Band you can hold BB KB DB across chest or back)

9 Tempo Bent Over Rows

21 Banded Pull Apart (No Band - do Good Mornings again)

Published by: Breanne Feudale in Uncategorized

Leave a Reply

It's not going to be easy, it's going to be worth it.


Give us a call or shoot us a text


Send us an email

Drop on by

551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA

[contact-form-7 id="4893" title="Sign up"]