Workout of the day

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

4 Rounds

Air Squat + Good Morning + Walkout + Shoulder Tap R/Shoulder Tap L + Push Up + Walk back in

:20 Plank (Rd 2 :20 Superman, Rd 3: :20 Hollow Body, Rd4 :60s plank

Upward Dog/Downward Dog X2)

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
60 Double Unders (Scale/Sub to 90 Singles, 60 Jumping Jacks or 200m Run) *200m - Run :30 out/:30 Back

50 Mountain Climbers (R/L=2)

40 Russian DB KB or plate Swings

30 Suitcase DL with DB KB or BB (15 Reps Right/15 Reps Left)

20 Burp-ster * Burp-ster = Reverse Lunge L + Reverse Lunge R + Reverse Burpee (Scale to Step Up Right + Step Up Left + Squat if have knee issues, etc.)

HomeGrown CrossFit - CrossFit

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1: Metcon (No Measure)

WARM-UP/STRETCH: 10min

100 High knees

100 Mountain climbers

100 Jumping jacks

A) 4 Rounds, Cap 15min

20/each side x Bulgarian Split Squats (chair, box, bench, coffee table, sofa)

20 x Jump alternating lunges

20 x Jump air squats

20 x Air squats

1min Wall sit

REST 2min

D) CORE – CORE – CORE!

HomeGrown CrossFit - CrossFit

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A. : Metcon (No Measure)

#SupportYourLocalBox Fundraiser:

A. OPEN WOD 2:

For time:

100 double-unders (200 Singles/ 75 jumping Jacks)

21 burpees

75 double-unders (150 Singles/ 50 jumping Jacks)

15 burpees

50 double-unders (100 Singles/ 35 jumping Jacks)

9 burpees

Time cap: 15 minutes

B.: Metcon (No Measure)

For Time

Buy in: 1 mile Run

3 Rounds

15 Clusters (BB/DB/ KB or odd object)

30 Sit-ups

Cash out: 1 mile Run

* Use a weight vest if you want to spice it up! 🔥

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

8 Minutes for quality

:30s Hollow Hold (Alternate Between Hollow Hold, Hollow Rocks and even Planks)

200m Jog (Approx. :45 sec-:20 out/:20 back in)

10 PVC Pass Through

5 Inchworm to Push-ups

*Use broomstick, or towel/band

B: Metcon (AMRAP - Rounds)

5 x 3:00 AMRAP, Resting 1:00 between:

AMRAP 3 Minutes:

6 Burpees

8 DB Single Arm Squat Cleans (4 each side) (BB Sq Clean)

20 Lateral Over DB, BB Hops

*3min on 1min off in these fast paced intervals

*Since these are 3min AMRAPs you'll move back to the Burpees following the lateral DB Hops

*The goal is to choose a rep scheme, weights, and variations that allows for 2+ rounds to be completed within the 3min

*The DB Single Arm Squat cleans will start with both heads of the DB in between the feet for each rep

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

:60s Jog in place, Jumping jacks, Mountain climbers

6 Inchworms

6 DB, BB, KB Strict Press per side (no equipment Inverted HSPU from Floor)

6 Broad Jumps

:20 Jog in place, Jumping jacks, Mountain climbers

2 Inchworms

2 DB, BB, KB Strict Press per side

2 Broad Jumps

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
400m Run (400m Run is typically 1:30-2:00, Run :45 or :60 one direction, turn around and come back. *After 1st run place a mark at the turnaround. Use this mark each time.

Max Strict Pull-Ups *Sub 10 Bent over DB, BB, KB rows. 2 second count on way down if using DB, BB, KB

*Looking to get 4-6 Rounds today. Get outside and enjoy the sunshine!

**If no equipment, sub 20 Alternating Jumping Split Lunges...this will be a leg burner if going this route.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds:

5 Russian Baby Makers

15 Jumping Jacks

20 Plank shoulder Taps

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
10 DB Single Arm Sq Snatches (BB Sq Snatch, KB single arm OHS) (5 each side)

40 Double-Unders (Scale to 60 Single Unders or :30 Seconds of High Knees)

20 Burpees

40 Double-Unders

*Shooting for 5+ Rounds

B2: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
NO EQUIPMENT

20 "Odd-Object" Ground-to-Overhead

20 Lateral Hops over "Odd-Object"

20 Burpees

20 Lateral Hops over "Odd-Object"

C: Metcon (No Measure)

5 Minutes of Flutter Kicks

*Every break, complete 5 Pushups or 10 Curls either with Barbell or DB's (Scale to Knee Push Ups, or Incline Pushups on couch or bench)