April 2, 2020 - No Comments!


HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
15 Knuckle Drags (sub good mornings)

15 Glute Bridges

15 Air Squats or :20 Squat Hold

B: Metcon (No Measure)

With a running clock
A. On the 0:00…

3 Rounds:

20 Alt Jumping Lunges (10 Per Leg)

20 Single Arm Hang DB Snatches

(no equipment Odd-Object Ground-to-Overhead)

On the 7:00…

3 Rounds:

20 Alt Jumping Lunges (10 per Leg)

20 DB Single Arm Power Cleans

(no equipment Odd-Object Odd- Object Step-Ups)

On the 14:00…

3 Rounds:

20 Alt Jumping Lunges (10 per Leg)

20 DB Singe Arm Dumbbell Thrusters

(no equipment Odd-Object thruster)

*If you complete the 3 rounds in less then 7 minutes, please rest the remainder of the time

*On each of the 3 dumbbell movements, please alternate hands every 5 reps

Dumbbell - Rx would be 50/35 or whatever DB or KB you have.

Published by: Breanne Feudale in Uncategorized

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