May 26, 2020 - No Comments!


HomeGrown CrossFit - CrossFit

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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)

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

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