Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

Every 2min, for 12min (3 Rounds)

Station 1-Max Muscle-Ups 45sec

(OR 3 Rolls to Candlestick + 3-4 Low Ring Muscle Up Progression)

*Record total reps of mu.

Station 2-45sec Handstand Walk / Box Walks /Holds

B: Metcon (Time)

5 Rounds for time of:

30 Russian KBS (R+53/35, Rx44/26)

30 Wall Balls (R+20/14, Rx 16/12)

400m Run

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Take 15 min to work on mobility.

B: Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
*Scale this to 3 Rounds if needed

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In a team of 4 with only one person working at a time. Team members A & B complete AMRAP 7 min:

100m sprint

5 burpees

10 Pendlay Rows (R+95/65, Rx 75/55)

5 pull ups

After the 7mins AMRAP are up, the whole team rests 3min then switch stations!

Immediately,

Then, after both pairs have completed both 7min AMRAP, the whole team completes:

100 Power Snatches (R+95/65, Rx 75/55) for time.

*Record total Rounds and reps together from AMRAP and write in note the final time after the snatches.

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

5 Sets of 3 Reps

Use the heaviest weight you can for each set.

Rest as needed between sets.

B: Metcon (Time)

5 Rounds for time of:

50 Double Unders (Scaled 100 Singles + 25 Attempts)

25 Cal R+ Bike, Rx Rower

50 Ab Mat Sit-ups

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

3 Rounds

10 DB Rows (each arm

10 wt Sit up

45 Sec side plank hold (each side)

Rest 1min

A: Metcon (Time)

3 Rounds

10 DB Rows (each arm

10 wt Sit up

45 Sec side plank hold (each side)

Rest 1min

B: Mary (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
*Scale HSPU to DB Strict Press

*Scale Pistols with a plate behind heel, or use a box

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

Take 12min to build to a 1-RM Strict Wt Pull-Up

(any grip of your choice – supinated, mixed or pronated are all acceptable)

If you can't do a wt. pull up use the lightest band possible.

B: Metcon (Time)

1000m Row

-- then --

3 Rounds of:

21 Wall Ball (R+20/14, Rx 16/12)

15 Push Press (R+95/65, Rx 75/55)

9 R+ Muscle-up ring or bar, Rx Chest to Bar