HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Running Line Drills
Over the Hurdle
Knee to Chest
Cradle Stretch
Quad stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Arm circles with a toe touch
High Knees
Butt Kickers
Side Shuffles
B: Warm-up (No Measure)
KB BB DB Warm-up
:30s each (:15s each side if one KB DB)
Deadlift
Hang Power Clean
Front Squat
Strict Press
C: Metcon (Time)
20min CAP
10-9-8-7-6-5-4-3-2-1:
Clusters (sq clean thruster)
200m Run (Sub 20x10 Shuttle Runs or 50 Mt Climbers -R/L=2)
D: Metcon (Time)
3 Rounds
50' Overhead Walking Lunges or 15 Alt Step Forward Lunges (if single object R arm)
15 Deadlifts (if single object R arm)
50' Overhead Walking Lunge (if single object L arm)
15 Deadlifts (if single object L arm)
Published by: Breanne Feudale in Uncategorized