Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Karen plus

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

100 DU (SUB 200 singles + 50 attempts of DU)

50 DL (R+ 225/155, Rx 155/115)

250m Run

25min time cap

B: Metcon (Time)

In Teams of 2

20-15-10-5

Sit ups (R+ GHD, Rx ab mat)

*Partner holds plank while other works

Make sure to log your scores into Wodify. Also if you haven't uploaded a profile picture of yourself yet, get on it. Build our CrossFit community.

HomeGrown CrossFit - Level 1 Group Class

A: 1-Mile Run (Time)

Max Effort 1-Mile Run

B: Metcon (Time)

5 Rounds

10 Back Squats (R+ 225/155, Rx 165/125)

8 T2B (Sub K2E)

Monday muscle ups. Check out the workout through your Wodify account.

HomeGrown CrossFit - Level 1 Group Class

A: Chest-To-Bar Pull-ups (5x6)

R+ Strict Chest to Rings Pull ups, use false grip

Rx Strict Chest to Bar Pull ups

(SUB Chest to Bar w/ band)

B: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
MU Sub 1MU = 3 pull ups & 3 dips (27-21-15)

Squat Snatch (Rx 135/95, Scaled 115/75)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

HAPPY SATURDAY

In Teams of 2 Complete:

1000m Run w/ plate (R+ 45/35, Rx 35/25)

250m Broad Jumps

500m Run w/ plate

250m DB/KB Farmer Carry

250m Run w/ plate

200m Tire Flips

200 DU

*Only 1 person can work at a time

A lot of dumbbell work today. We are ready!

HomeGrown CrossFit - Level 1 Group Class

A: Single Leg DL (5X5)

Use a Barbell. Heavy but safe.

B: Metcon (AMRAP - Rounds and Reps)

12 min AMRAP

10 DB Lunges (R+ 55/35, Rx 35/15)

8 DB Hang Power Clean

6 DB DL