HomeGrown CrossFit - CrossFit

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A: Metcon (AMRAP - Rounds and Reps)

6min AMRAP:

30 x Good mornings (Empty barbell or DB/KB at chest level)

15 x Bent over Rows

30 x Situps

Rest 3min

6min AMRAP:

30 x Floor press (Single Arm – alt every 5reps)

15 x Single DB/KB push-ups (one hand on – one hand on floor)

30 x Alt Vups/Knee ups

Rest 3min

6min AMRAP:

25 x Barbell reverse curls (empty) or DB Hammer curls

25 x Shoulder to Overhead (Empty barbell or single arm DB/KB)

30 x Low plank alt hip touches

Rest 3min

6min AMRAP:

25 x Burpee to plate or over DB/KB

30 x Mountain climbers

25 x Russian twist (W/plate, DB, KB or without)

Rest 3min

6min AMRAP:

20 x High Plank – Shoulder taps

30 x Ankle touches

40 x Bicycles