April 17, 2017 - No Comments!


HomeGrown CrossFit - Level 1 Group Class

A: DB Single Arm Shoulder Press

4 Rounds:

8-10 DB Single Arm Shoulder Press (each arm) Build wt.

Rest 1min

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min of:

10 Push Presses (R+95/65, Rx 75/55)

10 Alternating Overhead Box Step Ups (R+20/16", Rx16/12″)

10 Barbell Roll Outs

C: Metcon (No Measure)


Every 90sec, for 9min (3 sets of each):

Station 1 – 20 Reverse Snow Angels (slow & controlled) (3lbs or lighter, no wt is fine too)

Station 2 – 25ft Bottom’s Up Kettlebell Carry (each arm)

*Length of the gym, pull up bar to wall ball wall =25ft

Published by: Breanne Feudale in Uncategorized

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