Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Split Jerk

Split Jerk 10×1

*Stay in the 75-85% range

B: Metcon (Time)

30 Strict HSPU

15 R+Bar Muscle Ups, Rx 15 C2B Pull ups

20 Strict HSPU

10 R+ Bar Muscle Ups, Rx 10 C2B Pull ups

10 Strict HSPU

5 R+ Bar Muscle Ups, Rx 5 C2B Pull ups

HomeGrown CrossFit - Level 1 Group Class

A1: Push Press

7x (2 Strict Press + 3 Push Press)

*Start at 70% of 1RM Push Press and work up

A2: Strict Toes-To-Bar

5x 10 Strict t2B with Straight Legs or Hanging Knee Raise

B: Metcon (4 Rounds for time)

4x100m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates ) perform each round for time– Perform each for time

HomeGrown CrossFit - Level 1 Group Class

A1: Power Clean

Power Clean 5×3

*Start at 70% and work up

A2: Handstand Push-ups

5x 5-7

B: Metcon (Time)

20 Burpees Over Bar

30 Thrusters (R+115/75, Rx 95/65)

20 Burpees Over Bar

HomeGrown CrossFit - Level 1 Group Class

A1: Back Squat

3×5 @ 80%

A2: Box Jumps

5×3

B: Metcon (Time)

5 Rounds

21 KB/DB Swings (KB R+53/35, Rx44/26) (DB R+50/35, Rx45/30)

14 R+ KB/DB forward alt step single arm OH Lunges, Rx forward alt step Lunges wt by your side)

7 R+ Chest to Bar Pullups, Rx Pullups

*for the lunges alt arms evenly each round example 7 right then 7 left

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

As a team of 2 complete the following reps together. Break up work as needed. Only one person works at a time.

Rest 3min

Metcon (AMRAP - Rounds and Reps)

AMRAP 10

10 Hang Power Cleans (R+115/75, Rx 95/65)

20 Wallballs (R+20/14, Rx 16/12)

Rest 3min

Metcon (AMRAP - Rounds and Reps)

AMRAP 12

6 Thrusters (R+135/95, Rx 115/75)

4 Rope Climbs or 8 Rope Knee to Elbow

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (5 Rounds for time)

Every 5min for 5 Rounds

400m Run

10 Front Squats

10 Burpees Over Bar

*Start around 60% and add weight each round (if possible)

*The goal here is to keep all rounds within 10 seconds of each other