May 18, 2020 - No Comments!


HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
:30s Mt Climbers

:30s Samson

:30s Push-up to Down Dog

:30s Slow Air Squats

B: Metcon (AMRAP - Rounds and Reps)

20 KB DB Alt Power Snatches (or BB Power snatch)

40 Box Jumps (40 step ups, 80 Over and Back DB Hop or line hops)

20 KB DB OH Reverse alt step Lunges (Switch arms at the 10 rep mark and continue to alt legs each rep)

40 Box Jumps

*Goal 3+rounds

C: Metcon (5 Rounds for reps)

On the Minute for 5 min:
6 Hand Release Push-ups

then max strict press (Single Arm KB DB Strict Presses switch arms every 5 reps)

Published by: Breanne Feudale in Uncategorized

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