HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Rounds and Reps)
6min AMRAP:
30 x Good mornings (Empty barbell or DB/KB at chest level)
15 x Bent over Rows
30 x Situps
Rest 3min
6min AMRAP:
30 x Floor press (Single Arm – alt every 5reps)
15 x Single DB/KB push-ups (one hand on – one hand on floor)
30 x Alt Vups/Knee ups
Rest 3min
6min AMRAP:
25 x Barbell reverse curls (empty) or DB Hammer curls
25 x Shoulder to Overhead (Empty barbell or single arm DB/KB)
30 x Low plank alt hip touches
Rest 3min
6min AMRAP:
25 x Burpee to plate or over DB/KB
30 x Mountain climbers
25 x Russian twist (W/plate, DB, KB or without)
Rest 3min
6min AMRAP:
20 x High Plank – Shoulder taps
30 x Ankle touches
40 x Bicycles
Published by: Breanne Feudale in Uncategorized