HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
:30s Alt Cossack Squats

:30s Push-up to Down Dog

:30s Glute Bridges

Directly Into…

3 Rounds

:30s Air Squats

:30s Mt Climbers

:30s Glute Bridge Walkouts

B: Metcon (5 Rounds for reps)

5 Rounds
AMRAP 3:

6 Alt DB Power Snatches (3 Per Side)

6 Push-ups

9 Air Squats

Rest 1 min Between Rounds

"CEO" a.k.a "Chief Exercise Officer" is a twist on the benchmark workout "The Chief"

*You'll move quickly for 3 min and rest for 1 in this interval piece

*The way the workout is written allows for a high intensity to be maintained

*There is built in rest

*The reps are small

*The movements patterns do not interfere with each other

*Use weights and variations that allow you to complete at least 3- 4 rounds within each AMRAP (1 Round Every :45s)

*Every Round always starts a the beginning

*Record total reps for all 5 intervals

C: Metcon (No Measure)

4 Rounds
:30s Max DB Rows Left Side (BB 1min Rows)

:30s Max DB Rows Right Side

:30s Rest

:30s Max DB RDL Left Side (BB 1min RDL)

:30s Max DB RDL Right Side

:30s Rest