Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

3 Rounds not for time.

10 Strict toes to bar

1 min Plank

B: Metcon (Time)

100 Air Squat

50 Hang Power Clean (R+135/95, Rx 115/75)

100 Sit ups

50 Supine Bar Rows

HomeGrown CrossFit - Level 1 Group Class

Gymnastics

Take 10 min to work on muscle ups and progressions.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 14 min

5 Clean & Jerk (R+185/135, Rx155/115)

15 Cal Row or 10 Cal Bike

5 Box Jump (R+24/20, Rx20/16″)

*** Rest 3 min then ***

Metcon (Time)

3 Rounds

10 Front Squat (R+185/135, Rx155/115)

20 Pull ups

50 DU/ 100 Singles

HomeGrown CrossFit - Level 1 Group Class

A: Push Jerk

Every 2 min for 10 min

3 Push Jerks

*Built up in wt.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 25 min

4 Wall walks

8 Squat Snatch (R+115/75, Rx 95/65)

16 V-ups

400 m Run

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Teams of 2 with one person working at the time complete each person.

42-30-18

Calories Row

Russian KBS (R+70/53, Rx 53/44)

36-24-12

Calories Row

Burpees Over The Bar

24-18-12

Calories Row

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

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

3 Rounds

Neutral grip single arm DB Bench Press x 6 (each arm)

DB Row x 6 each arm

Rest 1 min

B: Metcon (Time)

100 Push ups

50 Pull ups

40 Push Press (R+95/65, Rx 75/55)

30 Sit ups

20 Burpees

10 DB Turkish Getups (R+45/25, Rx 35/15) (5 each arm)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

4 Rounds:

30 Squat Clean (R+95/65, Rx 75/55)

20 Strict HSPU

1 min Plank

20 Box step up over wt DB (R+45/25, Rx 35/15) Box (R+24/20, Rx20/16″)

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