Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

As a team of 2 complete the following reps together. Break up work as needed. Only one person works at a time.

Rest 3min

Metcon (AMRAP - Rounds and Reps)

AMRAP 10

10 Hang Power Cleans (R+115/75, Rx 95/65)

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

Rest 3min

Metcon (AMRAP - Rounds and Reps)

AMRAP 12

6 Thrusters (R+135/95, Rx 115/75)

4 Rope Climbs or 8 Rope Knee to Elbow

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (5 Rounds for time)

Every 5min for 5 Rounds

400m Run

10 Front Squats

10 Burpees Over Bar

*Start around 60% and add weight each round (if possible)

*The goal here is to keep all rounds within 10 seconds of each other

HomeGrown CrossFit - Level 1 Group Class

A: Clean and Jerk

Sq Clean and Split Jerk 10×1

*Stay in the 75-85% range

B: Metcon (Time)

40 Calorie Row

40 R+ GHD Back ext, Rx Supermans

40 Alt Pistols

HomeGrown CrossFit - Level 1 Group Class

A1: Push Jerk

7x (1 Push Press + 2 Push Jerks)

*Start at 70% of 1RM Push Jerk and work up

A2: Pull-ups

5x 5-7 R+ Strict Chest to Bar Pullups, Rx Strict Pullups

B: Metcon (3 Rounds for time)

3x 100m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates ) perform each round for time

HomeGrown CrossFit - Level 1 Group Class

A1: Hang Snatch

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

*Stay in the 70-80% range

A2: Handstand Push-ups

5x 5-7

B: Metcon (Time)

40 Thrusters (R+115/75, Rx 95/65)

800m Run

HomeGrown CrossFit - Level 1 Group Class

A1: Back Squat

5×3 @ 80%

A2: Box Jumps

5×3

B: Metcon (AMRAP - Reps)

AMRAP 7…Climb the ladder…

3, 6, 9, 12, 15…

Hang Power Snatch (R+95/65, Rx 75/55)

Toes to Bar

B: Metcon (AMRAP - Reps)

AMRAP 7…Climb the ladder…

3, 6, 9, 12, 15…

Hang Power Snatch (R+95/65, Rx 75/55)

Toes to Bar