HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Romanian Deadlift

4 Rounds not for time

6 Romanian Deadlift

20 Supine Hamstring Curls with Medicine Ball

60sec Nose-to-Wall Handstand Hold (SCALE DB Holds Overhead)

*Build up Record heaviest wt for RDL

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 8min

12 Russian KBS (R+70/53, Rx 53/44)

12 Alt Reverse Lunges with Kettlebell Goblet Hold

*Use a DB if you can not find the correct wt for you