HomeGrown CrossFit - Level 1 Group Class

A: Bench Press

3 Rounds

6-8 Bench Press (80-75% 1RM)

Rest ~30sec (SPOT YOUR PARTNER)

R+ 10-12 Dynamic Push-Ups on plates

Rx 10-12 Push-Ups

Rest 1min

*Dynamic Push-Ups on plates (two 45lb plates total, jump hands on plates (wide), then jump hands on ground (narrow). Ever push up counts as a rep.

B: Metcon (4 Rounds for reps)

Against a 4min running clock, perform the following:

500m Run

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

Max Reps Unbroken Pull-Ups

Rest 1min between sets, and complete a total of 4 Rounds (20min total).