September 20, 2016 - No Comments!


HomeGrown CrossFit - Level 1 Group Class

A: Shoulder Press

Every 3min, for 15min (5 sets):

4-6 Strict Shoulder Press

*Use a heavy barbell 80-90% for all sets

**Use the remainder of your 3min to perform work on calf and/or hip flexor mobility.

B: Metcon (10 Rounds for time)

Every 90sec, for 15min (10 sets):

5 Push Presses

10 Burpees Over the Barbell

*Choose a load that will challenge you!

*If you do not finish in time rest one round and start back at PP.

*Record time each round and in notes record wt used.

Published by: Breanne Feudale in Uncategorized

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