May 20, 2020 - No Comments!

5/20/2020

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
:30s Front Plank

20 Jumping Jacks

10 Glute Bridges

5 Inchworm to Push-up

Then,

Performed With Light wt:

10 Front Squats

10 Romanian Deadlifts

10 Russian Swings

10 Strict Press

10 front Squats

B: Metcon (4 Rounds for time)

On the 5:00 x 2 Rounds:

21 Over-and-Back DB Hops (Sub 42 line hops)

12 Single Arm KB DB Thrusters (6 per side) (BB thrusters)

21 Over-and-Back DB Hops

6 Single Arm KB DB Clean & Jerks (BB C&J)

21 Over-and-Back DB Hops

6 Single Arm KB DB Devils Press (BB ground to OH)

On the 5:00 x 2 Rounds:

21 Over-and-Back DB Hops

6 Single Arm KB DB Devils Press

21 Over-and-Back DB Hops

6 Single Arm DB Clean & Jerks

21 Over-and-Back DB Hops

12 Single Arm DB Thrusters

*A new round starts every 5 min in this interval workout (0-5-10-15)

**We're looking for these rounds to take 4 min or less to complete so you have at least 1 min to recover

C: Metcon (No Measure)

4 Rounds:
:40s Flutter Kicks

:20s Rest

:40s Hollow Rocks

:20s Rest

Published by: Breanne Feudale in Uncategorized

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