HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Push Press

5 Rounds of:

3 Push Press

Rest 1min

*Build to todays 3RM

*Last set should be 90-95%1RM

B: Metcon (AMRAP - Rounds and Reps)

In teams of 3, 15min AMRAP of:

20 Calories Rowing

10 Dumbbell Push Press (R+80/60, Rx 50/30)

Hollow Holds

*DO NOT DROP DB*

As soon as the Concept 2 is available, the next teammate jumps on and starts his/her 20 cals. You can not pass teammates and anytime the rower or DB are not avalible hold a hollow body position.

*Record individual total rounds together

*DO NOT DROP DB*