HomeGrown CrossFit - CrossFit
A.: Metcon (AMRAP - Rounds and Reps)
In Teams of two one person works at a time. Split work as needed.
14 Min AMRAP:
14 Burpees Over Your Partner – one will jump over partner holding a plank (switch as needed)
14 Partner Wallballs (R+20/14, Rx 16/12) (rainbow style)
14 Partner Abmat sit-ups w/ WB (link feet and toss WB back and forth)
100m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)
(one person pushes prowler or both push at the same time, your call)
Rest 3 Mins, then
4 Mins Max Effort Lover’s Carries – Men carry women down and back length of the gym (fireman style or piggyback or "just married" style) and women will guide men wheelbarrow-style (holding their feet while they walk on their hands). Down one length of the gym equals 1 rep. Try to accumulate as many reps as possible for 4 mins.
Published by: Breanne Feudale in Uncategorized