HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
6 minutes for quality
3 Inchworms
6 Russian Baby Makers
12 DB Deadlifts (6 per arm)
24 Mt climbers
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 12
5 Strict HSPU (KB BB DB strict shoulder press)
10 Box Jumps
20 DB Power Cleans (or 20 KB swings or BB power cleans)
*Goal 3-5 Rounds
C: Metcon (6 Rounds for reps)
On the 1:30 x 6 Sets:
Bulgarian Split Squat Complex
*Sets begin every 90 sec
*Start Times: 0:00-1:30-3:00-4:30-6:00-7:30
*One set is considered to be the weighted complex + the unweighted complex (42 total reps)
*Alt legs after every set for a total of 3 each side
*It is your choice on loading for the weighted portion
*Choose a weight that you are able to complete unbroken each set - opting for speed over weight
Complex Demo:
1 Bulgarian Split Squat Complex:
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats
Published by: Breanne Feudale in Uncategorized