Workout of the day

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...

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

3 Rounds

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

Rest 1 min

30 Alt Sledge Hammer Strikes

Rest 1 min

30/20 Cal row

Rest 1 min

20 T2B

1 min

500m Run

B: Metcon (Time)

2 Rounds

2 Min Couch Stretch (each side)

2 Min Pigeon Stretch (each side)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

3 Rounds

Max Handstand Hold

rest 90 sec

Max Chin up Hold

*Recored best Max Handstand Hold

B: Metcon (Time)

800m Run

70 Back Squat (R+135/95, Rx 115/75)

800m Run

* BS from the floor.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Take 10 min to work on Bar muscle ups or Chest to Bar.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15 min

3 DeadLift (R+185/135, Rx155/115)

6 DB OH Squat (R+55/35, Rx 45/25)

9 Ring Push Up

*** Rest 5 min ***

Metcon (AMRAP - Rounds and Reps)

AMRAP 15 min

40 Double Unders

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

HomeGrown CrossFit - Level 1 Group Class

A: Front Squat

Front Squat

5-5-5-3-3-3-1-1-1

*Built up in wt.

B: Metcon (5 Rounds for reps)

EMON 15 min

Min 1: 12 DB Power Clean (R+55/35, Rx 45/25)

Min 2: 10 HSPU

Min 3: Rest

*Record total reps per round

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Take 10 to work on Rope Climbs

B: Metcon (Time)

5 Rounds

250m Row

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

50m OH walking lunge with ball

250m Run