HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
:30s of each movement
Single Unders or Jumping Jacks
Cossack Squat
Spidermans
Single Unders or Jumping Jacks
Slow Air Squats
Mountain Climbers
Single Unders or Jumping Jacks
Air Squats
Frog Hops
Single Unders of Jumping Jacks
Goblet Squats (light wt)
Slow Burpees
B: Metcon (3 Rounds for reps)
5 min on and 2 min off in today's fast paced intervals
*With rest built in, we're looking to bring the effort with each round
*After completing an initial buy-in of double unders, which only happen once, you'll move into max rounds of lateral DB Burpees and a DB movement
AMRAP 5:
Buy-In: 100 Double Unders (See subs for Double Unders below)
Into Max Rounds:
6 Lateral DB Burpees (Over and Back is 2)
12 DB Front Squats (Single DB Hold across chest)
(BB front Sq)
Rest 2 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral DB Burpees
9 DB Thrusters (Single DB Hold across chest)(BB thrusters)
Rest 2 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral DB Burpees
6 DB Clusters (Alternate side every rep)(BB Clusters)
*Subs for Double Unders:
200 Single Unders
100 Line Hops
50 Over and Back DB Hops
75 Plate Hops
100 Double Taps
C: Metcon (No Measure)
4 Rounds
:30s Max Single DB Overhead Triceps Extensions
:30s Max DB Swings
:30s DB Curl
Rest 1 min Between Sets
Published by: Breanne Feudale in Uncategorized