HomeGrown CrossFit - Level 1 Group Class

A: Weighted Step-ups

4 Round of two movements

16 DB Box Step-Ups (8 each leg)

and

Bent Over Row

6-8 DB Single-Arm Bent Over Rows (6-8 reps each arm)

Rest ~60sec

*Use a 20'' box for step up and rows, climb in wt.

*DO NOT DROP THE DBs

*DB ARE NOT BUMPER PLATES

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min

10 Barbell Thrusters (R+75/55, Rx 65/45)

20 Overhead Alt Reverse Lunges (10 each leg)

*Want a bigger challenge? Use dumbbells or kettlebells for BOTH MOVEMENTS. Don’t be too ambitious with the weight, (R+ 25/15, Rx 15/10) DBs in each hand will likely be quite challenging.

*In note mark if you used a BB, KB or DBs