Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min

15 Shoulder to OH (R+135/95, Rx 115/75)

R+15 GHD Situps w/ Medball 20/14, Rx 15 Toes to Bar

50 Double Unders

B: Metcon (6 Rounds for time)

6x 50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates) Perform each for time

HomeGrown CrossFit - Level 1 Group Class

A1: Hang Snatch

5x (1 Hang Sq Snatch + 2 Sq Snatch)

*Stay in the 70-80% Range

A2: Handstand Push-ups

5x 5-7

B: Metcon (Time)

2 Rounds

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

40 Alt. DB Snatches (R+45/25, Rx 35/15)

30 Burpees

HomeGrown CrossFit - Level 1 Group Class

A1: Back Squat

5×3 @ 75%

A2: Box Jumps (5x3)

B: Metcon (Time)

12-9-6-9-12

Thruster (R+115/75, Rx 95/65)

R+ Chest to Bar Pullups, Rx Pullups

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.