June 5, 2020 - No Comments!

6/5/2020

HomeGrown CrossFit - CrossFit

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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)

20-18-16-14-12:
Alt Single Arm Curl to Strict Press

* Split Reps Evenly Between Arms

* Rest as Needed Between Sets

Published by: Breanne Feudale in Uncategorized

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