Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

3 Rounds

10 Single Arm Seated DB Press (10 each arm)

50ft Single Arm OH KB Carry

Rest 1 min

*Record Wt of KB Carry

B: Metcon (Time)

4 Rounds

400m Run

25 Overhead Squats (R+75/55, Rx 65/45)

15 Bar Facing Burpees

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

2 Rounds

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

Rest 2min

50 DL @ Bodyweight

Rest 2min

250 DU

Rest 2min

B: Metcon (No Measure)

3 Rounds

1min Chinese Plank

15 Ring rows

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (3 Rounds for reps)

3 Rounds

Max Strict HSPU

Max Strict Ring Dips

Max Pushups

Rest 1 min

*Record Total reps each round

B: Metcon (3 Rounds for reps)

3 Rounds

Against 3 min running Clock:

15/12 Cal Row/Bike

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

Max Pullups

-Rest 1 min between Rounds.

*Record total reps each round

HomeGrown CrossFit - Level 1 Group Class

A: Snatch

Squat Snatch

Every 90 sec ( 6 Sets )

Tempo -3 sec. from ground to knees

Set 1: 2 Reps @ 75%

Set 2 & 3: 2 Reps @ 80%

Set 4,5 & 6: 1 Rep @ 85%

B: Metcon (Time)

30-20-10

Cal Row

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

*1 rope climb after each round*

* Scale : 6 K2E hanging from the rope.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

3 Rounds

10 Barbell Split Stance Romanian DL (5 each Leg)

10 DB Bulgarian Split Squats (5 each Leg)

* Built up in wt.

*Record Bulgarian Split Squats wt

B: Metcon (Time)

3 Rounds

15 Deadlifts (R+185/135, Rx155/115)

12 Ring Dips

10 Chest-to-bar Pull-ups

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Team of 2:

1000m Run

20 Rounds of Cindy (alternating partners)

1000m Run

* Cindy

5 Pull ups

10 Push ups

15 Squats

* Run together.