HomeGrown CrossFit - Level 1 Group Class

A1: Push Jerk

7x (1 Push Jerk + 1 Split Jerk)

*Start at 70% and work up

A2: Pendlay Row

5×10

B: Metcon (AMRAP - Rounds)

AMRAP 10min

50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)

*Break up into 3 diffrent groups for each prowler. Have people in the same group on oppose side of the 50m line. As fast as possible each team member will sprint the prowler 50m. Keep rotating until 10min is up. Enjoy!

HomeGrown CrossFit - Level 1 Group Class

A1: Hang Clean

5x (1 Clean Pull + 1 Hang Clean + 1 Clean)

*Stay in the 70-80% range

A2: Handstand Push-ups

5x 5-7

B: Metcon (Time)

1 Mile Run

30 R+ Chest to Bar Pullups, Rx Pullups

30 Wallballs (R+20/14, Rx 16/12)

B: Metcon (Time)

1 Mile Run

30 R+ Chest to Bar Pullups, Rx Pullups

30 Wallballs (R+20/14, Rx 16/12)

HomeGrown CrossFit - Level 1 Group Class

A1: Back Squat

5×5 @ 75%

A2: Box Jumps

5x3

B: Metcon (Time)

18-12-6

Hang Squat Clean (R+135/95, Rx 115/75)

Toes to Bar

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

"Sara's Hits"

Spend 15 minutes working up to a heavy 100m farmer's carry, double KB shoulder carry, then OH KB carry

B: Metcon (AMRAP - Rounds and Reps)

Teams of 2 with one partner working at a time:

AMRAP 20 minutes:

50 KBS (R+53/35, Rx44/26)

40 sit-ups

30 DB push press (R+45/25, Rx 35/15)

20 DB Renegade rows (R+45/25, Rx 35/15)

10 DB front squats

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

Every 3min for 10 Rounds

250m Run

5-7 OH Squats

*Start around 50% and add weight each round (if possible)

*Record ending wt.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (8 Rounds for time)

Every 3min for 8 Rounds

7 Burpee Box Overs (R+30/24,Rx24/20″)

R+ 5 Strict Deficit HSPU (m 45+25/f 45), Rx 5 Strict HSPU

3 Squat Snatch (R+165/110, Rx145/85)

B: Metcon (Time)

3 Rounds

500m Run

15 Ring Rows

15 Sumo DL High Pulls (R+135/95, Rx 115/75

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min

15 Shoulder to OH (R+135/95, Rx 115/75)

R+15 GHD Situps w/ Medball 20/14, Rx 15 Toes to Bar

50 Double Unders

B: Metcon (6 Rounds for time)

6x 50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates) Perform each for time

HomeGrown CrossFit - Level 1 Group Class

A1: Hang Snatch

5x (1 Hang Sq Snatch + 2 Sq Snatch)

*Stay in the 70-80% Range

A2: Handstand Push-ups

5x 5-7

B: Metcon (Time)

2 Rounds

50 Wallballs (R+20/14, Rx 16/12)

40 Alt. DB Snatches (R+45/25, Rx 35/15)

30 Burpees

HomeGrown CrossFit - Level 1 Group Class

A1: Back Squat

5×3 @ 75%

A2: Box Jumps (5x3)

B: Metcon (Time)

12-9-6-9-12

Thruster (R+115/75, Rx 95/65)

R+ Chest to Bar Pullups, Rx Pullups

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In Teams of two

Buy in – 1 Mile Run Together

Then

4 Rounds each partner, alt movements

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

15 Burpees

10 Pull Ups

16 Lunges

20 Sit Ups

Buy out - 1 mile Run Together

*Ex both partners run together as fast as possible then Partner A 20 KBS, Partner B 20 KBS, Partner A 15 Burpees, Partner B 15 Burpees etc...