Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Front Squat

Front Squat

5-5-5-3-3-3-1-1-1

*Built up in wt.

B: Metcon (5 Rounds for reps)

EMON 15 min

Min 1: 12 DB Power Clean (R+55/35, Rx 45/25)

Min 2: 10 HSPU

Min 3: Rest

*Record total reps per round

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Take 10 to work on Rope Climbs

B: Metcon (Time)

5 Rounds

250m Row

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

50m OH walking lunge with ball

250m Run

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Teams of 2 complete:

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

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

100 Ball Slam (R+ 40/20, Rx 20/10)

50 OH Lunges with plate (R+45/35, Rx25/15)

100 Push up

50 Deadlift (R+185/135, Rx155/115)

100 Abmat Sit ups with Ball (R+20/14, Rx 16/12)

*One partner working at the time.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (10 Rounds for reps)

EMOM 40 min

Min 1: 8-10 Cal Row

Min 2: 5 ManMakers (R+45/25, Rx 35/15)

Min 3: 20 Goblet Squats (R+53/35, Rx44/26)

Min 4: 40 DU / 80 Singles

*Record total reps per round

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

2 Rounds:

50 Dumbbell Snatch (R+55/35, Rx 45/25)

1000 m Row

50 Burpees over the row

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