May 6, 2020 - No Comments!


HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

3 Rounds
:30s Slow Air Squats

:30s Spiderman

:30s Down Dog with calf stretch

3 Rounds

:30s Jumping Jacks

:30s Squat Jumps

:30s Mt Climbers

B: Metcon (Time)

On the min For 12min
6 KB DB Thrusters (hold both heads of DB or single arm thrusters each arm (BB thrusters)

6 KB DB Alt Power Snatches (BB power snatch)

6 Burpees

* If you are not able to make it to 7 minutes, continue to complete the workout AMRAP style until 10:00 on the clock


* Complete 12 Rounds for time.

C: Metcon (AMRAP - Rounds and Reps)

max Strict HSPU or KB BB DB Press

every minute, complete 10 lemon squeezers

*start with lemon squeezers

Published by: Breanne Feudale in Uncategorized

Leave a Reply

Come on in. Your first class is on us


Give us a call or shoot us a text


Send us an email

Drop on by

551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA

[contact-form-7 id="4893" title="Sign up"]