HomeGrown CrossFit - CrossFit
A: Metcon (3 Rounds for reps)
Conditioning
1) AMRAP 10
20/15 Cal Row
20 Burpees over the Rower/Bar
20 KBS (R+53/35, Rx44/26)
3 Minute Rest
2) AMRAP 10
12 DB Single Arm Deadlift (R+50/35, Rx 35/20) (6 each arm)
8 DB Single Arm Hang Power Clean (R+50/35, Rx35/20) (4 each arm)
6 DB Single Arm Push Jerk (R+50/35, Rx35/20) (3 each arm)
(Ideally same DB weight for all movements)
3 Minute Rest
3) AMRAP 10
5 Strict Pull ups
10 Push Ups
40 Back step lunges
B: Metcon (No Measure)
Midline Conditioning
Coaches choose core work and Calve raises
Published by: Breanne Feudale in Uncategorized