HomeGrown CrossFit - Level 1 Group Class

HOLIDAY SCHEDULE
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED

A: Shoulder Press

Every 3min, for 15min (5 sets):

3-5 Shoulder Press

If you achieve 5 successful reps, increase the load in the next set.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min

6 Strict Handstand Push-Ups

9 Ring Dips

12 Toes to Bar

*Scale HSPU-perform an L-Seated DB Press with a wt that will allow you to get at least 6 reps cumulative.

HomeGrown CrossFit - Level 1 Group Class

HOLIDAY SCHEDULE
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED

A: Back Squat

Take 10-15min to built do 85% or more of your 1-RM Back Squat, and then…

Every 3min, for 15min (5 sets):

2-3 Back Squat

B: Metcon (4 Rounds for reps)

Against a 2min running clock, perform the following:

250m Row/Run

Max Reps of Squat Cleans (R+135/95, Rx 115/75)

Rest 2min between sets, and complete a total of 4 Rounds. (16min Total)

HomeGrown CrossFit - Level 1 Group Class

HOLIDAY SCHEDULE
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED

A: Push Press

4 Rounds

4-6 Push Press

Rest 30sec

20 Alt. DB Walking Lunge

Rest 60sec

B: Metcon (Time)

5 Rounds

400m Run

Max Rep Unbroken Pull-Ups

Post to comments both your time and number of pull-ups achieved.

HomeGrown CrossFit - Level 1 Group Class

HOLIDAY SCHEDULE
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED

HomeGrown CrossFit - Level 1 Group Class

**MERRY CHRISTMAS**

HOLIDAY SCHEDULE
Dec 23 Wed- One class at 9AM & open gym 10-11AM
Dec 24 Thur XMAS Eve- GYM CLOSED
Dec 25th Fri XMAS Day- GYM CLOSED
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED

HomeGrown CrossFit - Level 1 Group Class

HOLIDAY SCHEDULE
Dec 23 Wed- One class at 9AM & open gym 10-11AM
Dec 24 Thur XMAS Eve- GYM CLOSED
Dec 25th Fri XMAS Day- GYM CLOSED
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED

HomeGrown CrossFit - Level 1 Group Class

HOLIDAY SCHEDULE
Dec 23 Wed- One class at 9AM & open gym 10-11AM
Dec 24 Thur XMAS Eve- GYM CLOSED
Dec 25th Fri XMAS Day- GYM CLOSED
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED

A: Metcon (AMRAP - Rounds and Reps)

In teams of two complete AMRAP 25 min of:

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

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

30 Burpees

20 Pull-Ups

100m Sprint w/ Partner

*One partner works at a time, split up work as needed.

B: Metcon (No Measure)

Mobility

HomeGrown CrossFit - Level 1 Group Class

HOLIDAY SCHEDULE
Dec 23 Wed- One class at 9AM & open gym 10-11AM
Dec 24 Thur XMAS Eve- GYM CLOSED
Dec 25th Fri XMAS Day- GYM CLOSED
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 7min of:

250m Run

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

Rest 7min

AMRAP 7min of:

40 Double-Unders

(R+20, Rx15) Hand-Release Push-Ups

Rest 7min

AMRAP 7min of:

20 Box Jumps (R+24/20″, Rx20/16")

(R+10, Rx5) Ring Dips

HomeGrown CrossFit - Level 1 Group Class

HOLIDAY SCHEDULE
Dec 23 Wed- One class at 9AM & open gym 10-11AM
Dec 24 Thur XMAS Eve- GYM CLOSED
Dec 25th Fri XMAS Day- GYM CLOSED
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED

A: Back Squat

5 Rounds

3-5 Back Squat

Rest 30sec

8-10 Bench Single-Arm DB Row

Rest 60sec

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min of:

1 Deadlift

1 Hang Power Clean

1 Front Squat

1 Push Press

(You must perform 5 burpees any time the wt settles on the ground. Loading:(R+115/75, Rx 95/65)

HomeGrown CrossFit - Level 1 Group Class

HOLIDAY SCHEDULE
Dec 23 Wed- One class at 9AM & open gym 10-11AM
Dec 24 Thur XMAS Eve- GYM CLOSED
Dec 25th Fri XMAS Day- GYM CLOSED
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED

A: Metcon (Time)

With a partner, complete:

25min AMRAP

500m Row

100 Single Unders (R+ double unders)

40 KB Swings (R+53/35, Rx 44/26)

20 Burpee Star Jumps