HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
:30s Front Plank
20 Jumping Jacks
10 Glute Bridges
5 Inchworm to Push-up
Then,
Performed With Light wt:
10 Front Squats
10 Romanian Deadlifts
10 Russian Swings
10 Strict Press
10 front Squats
B: Metcon (4 Rounds for time)
On the 5:00 x 2 Rounds:
21 Over-and-Back DB Hops (Sub 42 line hops)
12 Single Arm KB DB Thrusters (6 per side) (BB thrusters)
21 Over-and-Back DB Hops
6 Single Arm KB DB Clean & Jerks (BB C&J)
21 Over-and-Back DB Hops
6 Single Arm KB DB Devils Press (BB ground to OH)
On the 5:00 x 2 Rounds:
21 Over-and-Back DB Hops
6 Single Arm KB DB Devils Press
21 Over-and-Back DB Hops
6 Single Arm DB Clean & Jerks
21 Over-and-Back DB Hops
12 Single Arm DB Thrusters
*A new round starts every 5 min in this interval workout (0-5-10-15)
**We're looking for these rounds to take 4 min or less to complete so you have at least 1 min to recover
C: Metcon (No Measure)
4 Rounds:
:40s Flutter Kicks
:20s Rest
:40s Hollow Rocks
:20s Rest
Published by: Breanne Feudale in Uncategorized