May 5, 2016 - No Comments!


HomeGrown CrossFit - Level 1 Group Class


A: Shoulder Press

4 sets of:

8-10 Single Arm DB Strict Press (each arm)

Rest 1min

*Build up to something heavy


B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min

10 Push Presses (R+95/65, Rx 75/55)

10 Alt OH Step Reverse Lunges

10 Burpees Over the Barbell


C: Metcon (Weight)

EMOM 6min:

Min 1 – 3-4 Lean Away Pull-Ups

Min 2 – Bottom’s Up KB Carry x 100ft (50 Left & 50 Right arm)

*50ft=pull up bar to wall ball wall

*Record heaviest KB wt

Published by: Staff in Uncategorized

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