August 4, 2015 - No Comments!

8.4.15

HomeGrown CrossFit - Level 1 Group Class

*BOOTCAMP HAS STARTED. FREE for all members and the 1st class is FREE for all friends. Open to all levels.

*All HGX APPAREL will be 60% off. GET SOME!

A: Front Squat (4 FS @ 75% of 1RM)

1a) 4 Rounds

– Rest 2:00

Metcon (4 Rounds for reps)

1b) 4 Rounds

R+&Rx 1:00 ME Strict HSPU

Scaled Handstand Holds

– Rest 2:00

B: Metcon (Time)

100m Suitcase Carrie

24 Single Arm Swings (12 each arm)

1min Plank Hold on Rings

100m Suitcase Carrie

16 Single Arm Swings (8 each arm)

1min Plank Hold

100m Suitcase Carrie

12 Single Arm Swings (6 each arm)

1min Plank Hold

* Single Arm Suitcase Carrie DB/KB (R+55/35, Rx45/25) (switch arms as needed)

*Single Arm Swings DB/KB (only come to parallel)

*Plank holds stay hollow, R+ externally rotate hands, Scaled Plank on ground

Published by: Staff in Blog

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