HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
12 Sit Ups
12 Supermans
6 Burpees
B: Metcon (Weight)
Clean Complex
1 Power Clean
1 Push Jerk
1 Front Squat
1 Hang Squat Clean
1 Split Jerk
Every :90 for 9min (6 Rounds)
2 Rep @ 75%+ of 1RM
You can build throughout sets
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 12 min
Climb the Ladder
1 Rope Climb
5 Shoulder to Overhead (R+95/65, Rx 75/55)
2/10, 3/15, 4/20, etc.
Published by: Breanne Feudale in Uncategorized