HomeGrown CrossFit - Level 1 Group Class

A: Farmer's Carry

5 Rounds

4-6 DB Shoulder Press @ 2011

100m Farmer’s Carry

Rest 60sec

*Prescribed tempo – 2sec descent, 0sec hold in the bottom, 1sec up, then 1sec pause before beginning the next rep.

*Build up in wt. for both movements.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 4 minutes of:

4 Strict Pull-Ups

8 Push Presses (R+95/65, Rx 75/55)

Rest 4min, and then...

Metcon (AMRAP - Rounds and Reps)

AMRAP 4min

15 KBS (R+70/53, Rx 53/44)

15 Push-Ups