Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

Every 5 minutes for 5 Rounds…

400m Run

5 Deadlifts

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

*Record final wt.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (5 Rounds for time)

Every 5min for 5 Rounds

12 Alt DB Snatches (R+80/60, Rx 50/30)

10 Alt Step Single Arm DB OH Lunge

6 DB Single Arm Push Press (6 each arm)

* For the Lunges preform one round on your Left side and the next round on your Right side. Do more rounds on you non-dominant side.

B: Metcon (Time)

40 Toes to Bar

20 Power Snatches (R+155/105, Rx125/85)

HomeGrown CrossFit - Level 1 Group Class

A1: Push Jerk

7x (1 Push Jerk + 1 Split Jerk)

*Start at 70% and work up

A2: Pendlay Row

5×10

B: Metcon (AMRAP - Rounds)

AMRAP 10min

50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)

*Break up into 3 diffrent groups for each prowler. Have people in the same group on oppose side of the 50m line. As fast as possible each team member will sprint the prowler 50m. Keep rotating until 10min is up. Enjoy!

HomeGrown CrossFit - Level 1 Group Class

A1: Hang Clean

5x (1 Clean Pull + 1 Hang Clean + 1 Clean)

*Stay in the 70-80% range

A2: Handstand Push-ups

5x 5-7

B: Metcon (Time)

1 Mile Run

30 R+ Chest to Bar Pullups, Rx Pullups

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

B: Metcon (Time)

1 Mile Run

30 R+ Chest to Bar Pullups, Rx Pullups

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

HomeGrown CrossFit - Level 1 Group Class

A1: Back Squat

5×5 @ 75%

A2: Box Jumps

5x3

B: Metcon (Time)

18-12-6

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

Toes to Bar

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

"Sara's Hits"

Spend 15 minutes working up to a heavy 100m farmer's carry, double KB shoulder carry, then OH KB carry

B: Metcon (AMRAP - Rounds and Reps)

Teams of 2 with one partner working at a time:

AMRAP 20 minutes:

50 KBS (R+53/35, Rx44/26)

40 sit-ups

30 DB push press (R+45/25, Rx 35/15)

20 DB Renegade rows (R+45/25, Rx 35/15)

10 DB front squats