HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
10 DB KB BB Push Press
20 Air Squats
200m Run or 25 Jacks/Mountain Climbers
3 Rounds
15 Banded Good Mornings*
:30sec Front Plank Hold
*Use broomstick, band, or no equipment
B: Metcon (Time)
1 Mile Run (100 Alt DB KB BB or Odd-Object Step-ups )
Into...
10-9-8-7-6-5-4-3-2-1:
DB KB BB Thrusters
Burpees
Into...
1 Mile Run
*Complete a 1 mile run, then the full reps of the couplet, then another 1 mile run to finish things out
C: Metcon (No Measure)
3 Rounds
30 Flutter Kicks
20 Weighted Sit-Ups
10 straddle v-ups
Published by: Breanne Feudale in Uncategorized