HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Back Squat

Take 12-15min to build to 85-90% of your 1-RM Back Squat

and then…

3 Rounds

3 Back Squat @ 85-90% 1-RM

10-12 Single-Arm DB Bench Row (each side)

Rest 60sec

B: Metcon (Time)

Row 1000m

followed immediately by . . .

3 Rounds

30 DU (Scale 60 Singles +15 Attempts of DU)

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

10 Strict Handstand Push-Ups

Time cap = 15min