HomeGrown CrossFit - CrossFit
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)
AMRAP 15
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