HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

:30s each

Single Unders (Sub Jumping Jacks)

Spidermans

Single Unders

Samson

Single Unders

Mt Climbers

Single Unders

Reverse Lunges

Single Unders

Frog Hops

Single Unders

Slow Burpees

B: Metcon (Time)

3 Rounds
40 Single DB Alt Rev Step Lunges *Hold DB at chest (BB front rack alt rev lunges)

30 Single DB Alt Power Snatches

20 Burpees

*On the Minute: 20 Over DB Hop (over =1 back=2)

C: Metcon (Time)

50 "Child Makers"

1 "Child Maker":

1 Push-up

1 DB Row (Left)

1 DB Row (Right)

1 DB Deadlift

*If you have only a single DB or KB, complete a regular push-up, and the remainder as written above

*if BB 1 push up (on ground or BB)

2 Pendlay rows

1 DL

*If you do not have any weights, complete:

1 Push-up Plank (Start in Plank, Then go down to elbow, then elbow, then back up to plank)

1 Push-up

1 Burpee