HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

:30s of each movement
Single Unders or Jumping Jacks

Cossack Squat

Spidermans

Single Unders or Jumping Jacks

Slow Air Squats

Mountain Climbers

Single Unders or Jumping Jacks

Air Squats

Frog Hops

Single Unders of Jumping Jacks

Goblet Squats (light wt)

Slow Burpees

B: Metcon (3 Rounds for reps)

5 min on and 2 min off in today's fast paced intervals

*With rest built in, we're looking to bring the effort with each round

*After completing an initial buy-in of double unders, which only happen once, you'll move into max rounds of lateral DB Burpees and a DB movement

AMRAP 5:

Buy-In: 100 Double Unders (See subs for Double Unders below)

Into Max Rounds:

6 Lateral DB Burpees (Over and Back is 2)

12 DB Front Squats (Single DB Hold across chest)

(BB front Sq)

Rest 2 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral DB Burpees

9 DB Thrusters (Single DB Hold across chest)(BB thrusters)

Rest 2 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral DB Burpees

6 DB Clusters (Alternate side every rep)(BB Clusters)

*Subs for Double Unders:

200 Single Unders

100 Line Hops

50 Over and Back DB Hops

75 Plate Hops

100 Double Taps

C: Metcon (No Measure)

4 Rounds
:30s Max Single DB Overhead Triceps Extensions

:30s Max DB Swings

:30s DB Curl

Rest 1 min Between Sets