January 28, 2016 - No Comments!


HomeGrown CrossFit - Level 1 Group Class

A: Bulgarian Split Squat

Lunge with back foot on 12'' box
4 Rounds

6-8 DB Bulgarian Split Squat (each leg)

60 Plank Hold on Rings (Externally rotate hands)

Rest 1min

B: Metcon (Time)

5 Rounds

5 DB Complex* (R+55/35, Rx 45/25)

10 Toes to Bar

*One rep of the DB Complex =

Start from the plank with DB in hands

Right Arm Row


Left Arm Row


Jump to standing

DB Power Clean

Front Squat x 2 reps

Push Press x 2 reps

Published by: Staff in Uncategorized

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