HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rouonds
1 min Jog In Place (Sub Jump Rope, Mt. Climbers, Line Hops, Any cardio)
10 KB DB Swings (Russian)(plate swings)
15 Sit-ups
20 Air Squats
B: Metcon (5 Rounds for reps)
On the 5:00 x 6 Rounds:
10 Alt DB Power Clean and Jerk (BB Power C&J)
400m Run**(see below subs)
100m Single KB DB Farmers Carry (Sub Front Rack Carry w/BB) - 1st Round complete 100m Right , 2nd Rounds 100m Left, et
*6 intervals total, starting every 5:00
*Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00
*Aim is to push our paces here given work rest, but be consistent across all intervals
*The alternating single DB power clean and jerk will begin on the ground in between the legs
** 400m Run
30 x 10 Meter Shuttle Runs
30 Box Jumps
30 Mountain Climbers
30 Weighted Step-ups
C: Metcon (No Measure)
20-18-16-14-12:
Alt Single Arm Curl to Strict Press
* Split Reps Evenly Between Arms
* Rest as Needed Between Sets
Published by: Breanne Feudale in Uncategorized