October 23, 2015 - No Comments!


HomeGrown CrossFit - Level 1 Group Class

A: Bent Over Row

3 Rounds

8-10 Single-Arm DB Rows on Bench (8-10 reps each side)

Rest 60sec

10 Single-Leg Glute Bridges (10 reps each side)

Rest 60sec

B: Metcon (AMRAP - Reps)

In teams of 4, complete as many reps as possible of the following circuit in 30min:

400m Run

Box Step ups (R+ 36/30, Rx30/24″)

Burpee Pull-Ups

Wall Walks

Each team member will start on a different station and may not rotate to the next station until their running teammate returns.

Published by: Staff in Uncategorized

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San Carlos, CA

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