September 14, 2015 - No Comments!

9.14.15

HomeGrown CrossFit - Level 1 Group Class

FIRST DAY OF THE LURONG CHALLENGE
If you still need to get your wt./measurements recorded Trish and Phil will be at the gym 4:30-7:00pm.

A: Metcon (Weight)

4 Rounds

2-4 Supinated-Grip Chin ups (R+Weighted, Rx BW, Scaled use Bands)

Rest 60 seconds

30-60sec L-Sit holds

(if you cannot do this consecutively, accumulate the time)

Rest 60 seconds

*L-Sit holds between boxes

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 5min

10 DB Renegade Row (5 each side, 10 total)(R+55/35, Rx45/25)

10 Wall Balls (R+20/14, Rx16/12#)

Rest exactly 5 minutes, before completing . . .

AMRAP 5min

10 Toes2Bar

10 Jumping Lunges

*Record total rounds and reps for both workouts

Published by: Staff in Uncategorized

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650-218-5836

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breanne@hgxfit.com

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551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA
94070

 
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