Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Team of 3

250m Team Run

50m Team Tire Flips

250m Run

50m Team Tire Carry

200m Run

100 Sledge Hammer Strikes

250m Run

*Divide work as needed. Everyone runs together.

Then

9 Rounds Total for the Team, relay style of :

20 Squats

10 Toes to Bar

5 Burpees

*Partner A starts and Partner B follows as soon as Partner A is done with 20 squats and so on. No Passing

HomeGrown CrossFit - Level 1 Group Class

A: 5k Run (Time)

Max Effort 5k Run

B: Metcon (No Measure)

3 Rounds

20 V-ups

20 Supermans

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

Every 3 min for 15 min ( 5 sets)

5 Deadlifts

*Built up in wt.

B: Metcon (Time)

3 Rounds

15 Front Squats (R+155/105, Rx125/85)

12 Toes-to-bars

10 Russian Kettlebell Swing (R+70/53, Rx 53/44)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Gymnastics Work

EMOM for 10 mins do:

3-7 Strict Pull-ups

3-7 Strict Ring Dips

B: Metcon (Time)

50-40-30-20-10

Double Unders

AB mat Sit ups

Scale

100-80-60-40-20

Singles Unders

AB mat sit ups

HomeGrown CrossFit - Level 1 Group Class

A: Hang Snatch

Every 3 min for 18 min: 6 Sets

2 Snatch High Pull + 2 Hang Squat Snatch

*Built up in Wt

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12 mins

50 m Farmers Carry (DB or KB) (R+45/25, Rx 35/15)

10 Strict Handstand Push-ups

HomeGrown CrossFit - Level 1 Group Class

A: Push Jerk

Every 2min, for 12min (6 sets):

3 Push Jerk

*Build to today’s heavy triple.

B: Metcon (Time)

30-20-10 reps

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

Bar Facing Burpee

Shoulder to Overhead