HomeGrown CrossFit - CrossFit
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