May 22, 2020 - No Comments!


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: Metcon (Time)

On the 0:00

1 Mile Run (Sub 100 Box Jumps or 100 Squat Jumps)

On the 10: 100 Burpees

On the 20: 1 Mile Run

*Set a 9 minute time cap for each of the first 2 segments (Mile Run and 100 Burpees). Want a little bit of rest to keep the intensity for the next 10 min

C: Metcon (No Measure)

Alternating On the Minute x 4 Rounds:
Minute 1:

20 Sit-Ups (Butterfly feet)

Minute 2:

10 Overhead Tricep Extensions

10 Close Grip Push-ups

Max Dumbbell floor Press (If only 1 KB DB do all on one side for first round, then all on other for next)

*10 Tricep Extensions + 10 Close Grip Push-ups + Max Floor Press

After finishing the first 20 reps for the upper body minute, you'll complete as many bench presses with remaining time.

Published by: Breanne Feudale in Uncategorized

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