June 11, 2020 - No Comments!


HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
:30sec Samson Stretch (15s Each side)

10 Air Squats

10 Alt Cossack Squats

10 Glute Bridges

10 Bound Jumps

B: Metcon (7 Rounds for reps)

On the 1:30 x 7 Sets:
2 Front Squat

4 Back Squats

Barbell Loaded at 63% 1RM Front Squat

*if you dont have extra wt. to build work on technique

C: Metcon (AMRAP - Rounds and Reps)

50m Walking Lunge or 30m step lunges

200m DB Single Arm Farmers Carry or Front Rack Walk

30 AbMat Sit-ups

*** Suggested wt ***

Barbell (R+75/55, Rx 65/45)

One Db (R+50/35, Rx 40/25)

Published by: Breanne Feudale in Uncategorized

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