Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Bulgarian Split Squat

Lunge with back foot on 12'' box
3 Rounds

8-10 Bulgarian Split Squat

Rest 30sec

8-10 Single-Arm Trap 3 Raises

Rest 30sec

B: Metcon (Time)

15-12-9

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

Burpees

HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

5 Rounds

Power Clean x 2.2.2

(rest 10 seconds between doubles)

Rest 2min

B: Metcon (Time)

3 Rounds

100 DU (Scale: 200 singles + 50 Attempts)

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

20 Box Jumps (R+24/20″, Rx20/16")

Rest 2min

HomeGrown CrossFit - Level 1 Group Class

HomeGrown CrossFit - Level 1 Group Class

HAPPY NEW YEAR
HOLIDAY SCHEDULE

Jan 1 Fri New Yrs Day- GYM CLOSED

HomeGrown CrossFit - Level 1 Group Class

HOLIDAY SCHEDULE
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED

HomeGrown CrossFit - Level 1 Group Class

HOLIDAY SCHEDULE
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED

A: Shoulder Press

Every 3min, for 15min (5 sets):

3-5 Shoulder Press

If you achieve 5 successful reps, increase the load in the next set.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min

6 Strict Handstand Push-Ups

9 Ring Dips

12 Toes to Bar

*Scale HSPU-perform an L-Seated DB Press with a wt that will allow you to get at least 6 reps cumulative.