HomeGrown CrossFit - Level 1 Group Class

A: Bench Press

4 Rounds

4-6 Bench Press @ 20X1

Rest 60-90sec

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.

8-10 Single-Arm DB Row (each arm) @ 2111

Rest 60-90sec

Build to today’s heaviest at the prescribed tempo – 2sec descent, 1sec hold in the bottom, 1sec up, then 1sec pause before beginning the next rep.

Single-Arm DB Row (Weight)

B: Metcon (Time)

Row 1000m

immediately followed by…

5 Rounds

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

10 Ring Dips