HomeGrown CrossFit - Level 1 Group Class

A: DB Walking Lunges

Every 3min, for 12min (4 sets):

20 Walking Lunges with DB or KB

*Go as heavy as possible each set

B: Metcon (AMRAP - Reps)

Tabata Row for Calories

Rest 60sec

Tabata Wall Ball (R+20/14, Rx 16/12)

Rest 60sec

Tabata Burpees

Rest 60sec

Tabata Hollow Holds or Rocks

Rest 60sec

Tabata Bike for Calories

*Perform 8 sets of 20sec of work and 10sec of rest for each “Tabata” movement, and rest 60 sec before moving on to the next movement.

*Record total reps

C: Metcon (No Measure)

3 Rounds

8-10 Single-Arm DB/KB Row each side

10 Single-Leg Glute Bridges each side

Rest 60sec

Weightlifting

OLY CLASS ONLY 6:30-8:00PM

Power Clean

60/3 (70/3)/2

Snatch Pull to Hip + Snatch High Pull + Snatch

(60/1)/2 (70/1)/4

Push Press(if time)

(60/4)/4