HomeGrown CrossFit - CrossFit
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