June 5, 2020 - No Comments!


HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

3 Rouonds
1 min Jog In Place (Sub Jump Rope, Mt. Climbers, Line Hops, Any cardio)

10 KB DB Swings (Russian)(plate swings)

15 Sit-ups

20 Air Squats

B: Metcon (5 Rounds for reps)

On the 5:00 x 6 Rounds:
10 Alt DB Power Clean and Jerk (BB Power C&J)

400m Run**(see below subs)

100m Single KB DB Farmers Carry (Sub Front Rack Carry w/BB) - 1st Round complete 100m Right , 2nd Rounds 100m Left, et

*6 intervals total, starting every 5:00

*Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00

*Aim is to push our paces here given work rest, but be consistent across all intervals

*The alternating single DB power clean and jerk will begin on the ground in between the legs

** 400m Run

30 x 10 Meter Shuttle Runs

30 Box Jumps

30 Mountain Climbers

30 Weighted Step-ups

C: Metcon (No Measure)

Alt Single Arm Curl to Strict Press

* Split Reps Evenly Between Arms

* Rest as Needed Between Sets

Published by: Breanne Feudale in Uncategorized

Leave a Reply

The dream is free. The hustle is sold separately.


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"]