Workout of the day

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

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

Every 3min for 10 Rounds

250m Run

5-7 OH Squats

*Start around 50% and add weight each round (if possible)

*Record ending wt.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (8 Rounds for time)

Every 3min for 8 Rounds

7 Burpee Box Overs (R+30/24,Rx24/20″)

R+ 5 Strict Deficit HSPU (m 45+25/f 45), Rx 5 Strict HSPU

3 Squat Snatch (R+165/110, Rx145/85)

B: Metcon (Time)

3 Rounds

500m Run

15 Ring Rows

15 Sumo DL High Pulls (R+135/95, Rx 115/75

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