HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Running Line Drills
Over the Hurdle

Knee to Chest

Cradle Stretch

Quad stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Arm circles with a toe touch

High Knees

Butt Kickers

Side Shuffles

B: Warm-up (No Measure)

KB BB DB Warm-up
:30s each (:15s each side if one KB DB)

Deadlift

Hang Power Clean

Front Squat

Strict Press

C: Metcon (Time)

20min CAP
10-9-8-7-6-5-4-3-2-1:

Clusters (sq clean thruster)

200m Run (Sub 20x10 Shuttle Runs or 50 Mt Climbers -R/L=2)

D: Metcon (Time)

3 Rounds
50' Overhead Walking Lunges or 15 Alt Step Forward Lunges (if single object R arm)

15 Deadlifts (if single object R arm)

50' Overhead Walking Lunge (if single object L arm)

15 Deadlifts (if single object L arm)