Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Teams of 2 Complete:

100 – 90 – 80 – 70 – 60 – 50 – 40 – 30 – 20 – 10

Cal Row

Burpees

Alternate 10 reps at a time until done

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Accumulate 5min in Hanging L-Sit (b/t boxes)

Accumulate 5min in Handstand

B: Metcon (Time)

5 Rounds:

20 V-ups

15 Box Jumps (R+24/20, Rx20/16″)

10 Overhead Squats (R+135/95, Rx 115/75)

HomeGrown CrossFit - Level 1 Group Class

A: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Scaled (75/55)

B: 2k Row (Time)

Max Effort 2k Row

HomeGrown CrossFit - Level 1 Group Class

A: Hang Snatch

EMOM for 15 mins.

1 Hang Squat Snatch + 1 Squat Snatch

*Built up in Wt.

*Record Hang Sq Snatch

B: Metcon (Time)

3 Rounds

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

10 Power Clean & Jerks (R+185/135, Rx155/115)

HomeGrown CrossFit - Level 1 Group Class

A: Bench Press

5 Sets

5 Reps

Start at your 70% of 1RM

Use the heaviest weight you can for each set.

*Rest as needed between sets.

*Record heaviest

B: Metcon (AMRAP - Reps)

EMOM for 12 mins:

8-10 Russian Kettlebell Swing (R+53/35, Rx44/26)

5 Handstand Push-ups

*Record total reps at end

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

Every 3min for 15 min

10 Back Squats

Built up in wt.

B: Metcon (3 Rounds for reps)

AMRAP 5 mins:

250 m Run

5 DB Manmakers (R+45/25, Rx 35/15)

(Manmakers: push up, row left, row right, squat clean into a thruster)

Rest 2 min and Repeat for a total of 3 rounds

*Record Manmakers each round