HomeGrown CrossFit - Level 1 Group Class

A: Shoulder Press

2min Each Station, for 20min (5 sets of each):

Station 1 – 3-5 Shoulder Press @ 20X1

(if you make 5 reps, increase the load until you establish a strong 3-RM ~90-95%1RM)

Station 2 – 6-8 Single-Arm DB Row (each arm) @ 20X1

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

Single-Arm DB Row (Weight)

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 8min

10 Thrusters (R+115/75, Rx 95/65)

15 R+Toes2Bar, Rx Knees2Elbows, Scale Hanging leg lifts

50 Double-Unders (Scale 100 Singles +25 Attempts of DU)