Workout of the day

HomeGrown CrossFit - Level 1 Group Class

FREE BEGINNER CLASS AT 10AM. TELL YOUR FRIENDS!!!

A: Metcon (AMRAP - Rounds and Reps)

In teams of 4, complete:

20 minute AMRAP

10 Wall sit med ball pass (R+/Rx 20#, entire team sits against wall and passes ball to neighbor until the last team member taps the wall for 1 rep, then back other direction)

100 Med ball ground to over shoulder (R+40/20, Rx 16/14, all 4 work at once, but you cannot advance until your teammates finish)

100 plank knees to elbow (hold plank and brings one knee to opposite elbow, all 4 work at once, but you cannot advance until your teammates finish)

50m shuttle run (one at a time)

HomeGrown CrossFit - Level 1 Group Class

A: DB Walking Lunges

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

20 DB Walking Lunges (heavy)

and

R+20, Rx 15 Ring Dips

B: Metcon (Time)

In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:

20 KBS (R+53/35, Rx44/26)

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

HomeGrown CrossFit - Level 1 Group Class

A: Shoulder Press

Every 2min, for 20min (5 sets of each):

Station 1 – 3-5 Shoulder Press

(if you make 5 reps, increase the load until you establish a strong 3-RM)

Toes-To-Bar

Station 2 – 10-15 Toes to Bar

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 8min

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

15 Pull-Ups

50 Double-Unders (Scale 100 singles +25 attempts)

HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

Every 2min, for 20min (5 sets of each):

Station 1 – Power Clean x 1.1.1.1

(rest 10 seconds between singles,

work up to something heavy)

Weighted Pull-ups

Station 2 – 2-3 Weighted Pull-Ups

B: Metcon (Time)

3 Rounds

10 Power Cleans (R+155/105, Rx125/85)

10 Burpee Box Jumps (R+24/20″, Rx20/16"

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of two, with one partner working at a time, partners alternate rounds to complete AMRAP 30min of:

5 Push-ups

10 KBS (R+70/53, Rx 53/44)

15 Squats

250m Run

*Record total rounds you and your partner completed

HomeGrown CrossFit - Level 1 Group Class

A: Overhead Squat

Every 3min, for 18min (6 sets):

2-4 Overhead Squat (95-90% 1RM)

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min of:

10 Pull-Ups

10 Alt One-Arm DB Snatches (R+55/35, Rx 45/25)

10 Box Jump Overs (R+24/20″, Rx20/16")