November 11, 2016 - No Comments!


HomeGrown CrossFit - Level 1 Group Class

A: Bench Press

3 Rounds of:

4-6 Bench Press @ 20X1. Try 90-85% 1RM for all sets)

8 Single Arm DB Bent Over Row (8 each arm)

Rest 60sec

For BP Build to today’s heaviest at the prescribed tempo – 2sec descent, 0sec hold in the bottom, explode up, then 1sec pause before beginning the next rep. Also build up on Rows


B: Metcon (Time)

5 Rounds of:

500m Row/Run

20 Push-Ups

10 Chest-to-Bar Pull-Ups or Strict Pull-Ups

You can also perform this with a partner, start with one on Row/Run, and as soon as they have completed the 500 meter row, the resting partner gets on. This will allow some rest for the partner after completing their push-ups and pull-ups, but it will also mean that you are able to sustain intensity for longer.

*Record in notes if with a partner

Published by: Breanne Feudale in Uncategorized

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