HomeGrown CrossFit - CrossFit

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A. : Metcon (No Measure)

30-20-10

Mountain Climbers

Air Squats

Shoulder Taps

B.: Metcon (No Measure)

B. 3 Rounds

10 Plate/DB/KB Front Raises

10 Pike push-ups or Strict HSPU

10 Cossack Squats (5 each side)

10 Single-leg glute bridges (10 each side)

C.: Metcon (No Measure)

METCON :: AMRAP 20 MIN

2-2-2/4-4-4/6-6-6/8–8-8/ ……/16-16-16/… keep going up by 2 reps each round.

DB/KB/BB Hang Power Snatch

DB/KB/BB Overhead Squats

V-ups