Workout of the day

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Overhead Squat

5 sets of:

3 Overhead Squat

Rest as needed

Build over the course of the 5 sets to today’s heavy triple.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 9min:

3 Hang Power Snatches (R+135/95, Rx 115/75)

6 Overhead Squats

9 Burpees Over the Barbell

12 Pull-Ups

*THERE ARE NO RACKS IN THE WILDERNESS.

*Protect your hands. Be reday for MURPH ON MONDAY MAY 30TH. Sign up for a Level & Time (SEE WHITEBOARD)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of 3, with ONLY ONE partner working at a time, complete 3 Rounds each of:

Row 500m

8 Front Squats (R+ 225/155, Rx 165/125 – from the ground)

followed immediately by…

In teams of 3, with TWO partner working at a time, complete 3 Rounds each of:

Row 500m

8 Thrusters (R+135/95, Rx 115/75)

*Your score is when the last team member is done. Cheer on your team.

HomeGrown CrossFit - Level 1 Group Class

Gymnastics

A: Metcon (Distance)

10min work on Handstands

10-50ft Handstand Walk

(or Handstand Wall Runs if you don’t have handstand walks yet)

*Record max distance UNBROKEN

B: Metcon (Time)

500m Run

55 Deadlifts (R+ 225/155, Rx 165/125)

55 Wall Balls (R+20/14, Rx 16/12)

55 Strict Handstand Push-Ups

500m Run

HomeGrown CrossFit - Level 1 Group Class

Metcon

A: Metcon (No Measure)

Every 2min, for 12min:

Station 1: 2 Rope Climb

(if you don’t have a Rope Climb 6 Rope K2E)

Station 2: 45sec L-Sit Hold accumulated time b/t boxes

Station 3: Max DU in 2mins

Max Double-Unders (AMRAP - Reps)

Max set of Unbroken Double-Unders
*Record MAX DU UNBROKEN

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15min:

400m Run

R+15, Rx10 Strict Pull-Ups

15 Kettlebell Swings (R+70/53, Rx 53/44)

HomeGrown CrossFit - Level 1 Group Class

Warm-up

FREE YOGA CLASS

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

5 minutes each of posture work

Alternate between rolling out lats and behind the neck band pulls

Alternate between lacrosse ball pec release and side-lying DB external rotation

B: Metcon (AMRAP - Rounds and Reps)

20 min AMRAP in teams of two with one partner working at a time.

40 Cal Row

40 Plank Hip Dips

40 Cal Row

40 Abmat Situps

40 Cal Row

40 Toes to Bar