Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Team of 2:

Only one person working at a time,

*Partners run at the same time:

100 box jumps (R+24/20, Rx20/16)

400m Run

100 DB Alt Snatches (R+55/35, Rx25/15)

400m Run

100 Med ball sit ups (R+20/14, Rx 16/12)

400m Run

100 DB Alt Snatches

400m Run

100 box jumps

HomeGrown CrossFit - Level 1 Group Class

A: Bench Press

4 set of 6reps Bench Presses (Tempo 4sec count lower then explode to lockout.)

Rest 90 sec between sets

Build up in wt.

B: Metcon (Time)

7 Rounds

10 Ring Push-ups

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

10 Russian Kettlebell Swings (R+53/35, Rx44/26)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

Every 2 min for 20 min (5 sets each station)

Station 1: 20 Alt DB Walking Lunges (Built up in wt)

Station 2: 7-10 Strict HSPU

*Record Lunges wt

B: Metcon (Time)

3 Rounds for time

R+ 5 Strict Chest to Bar/ Rx 5 Strict Pull up)

10 Deadlifts (R+ 225/155, Rx 165/125)

500m Row

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

Take 20 min to build to today’s heaviest triple at the prescribed tempo :

3sec descent, 2sec hold in the bottom, explode up, then 1sec pause before beginning

the next rep.

B: Metcon (AMRAP - Reps)

Every 1:30 for 15 mins:

100 m Sprint

R+ 15 Reps, Rx 10 Reps Wall Balls (R+20/14, Rx 16/12) (Unbroken)

*Record total reps

HomeGrown CrossFit - Level 1 Group Class

A: Snatch Balance

Every 3 Min for 18 min ( 6 sets)

3 Snatch Balance

Built up in wt.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min:

2 Power Snatch (R+115/75, Rx 95/65)

2 Overhead Squats

250m Run

HomeGrown CrossFit - Level 1 Group Class

A: Push Press

Every 2min, for 12min (6 sets):

1 Push Press

Build to today’s heavy single.

B: Metcon (Time)

10-8-6-4-2-4-6-8-10

Burpee Box Jump Over (R+30/24,Rx24/20″)

Toes to Bar