Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Front Squat (3 FS – work to a near 3RM)

1a) 4 Rounds

(no misses)

- Rest 2:00

Metcon (4 Rounds for reps)

1b) 4 Rounds

1:00 ME Strict HSPU

R+ Deficit

Rx Strict HSPU

Scaled Handstand Holds

– Rest 2:00

B: Metcon (Time)

15-12-9

Power Snatches (R+115/75, Rx95/65#)

Burpee Box Jumps 24/20″

Skin the cat

*Skin the cat R+ st legs, Rx bend legs, scaled K2E

HomeGrown CrossFit - Level 1 Group Class

A: Power Snatch (EMOM for 7:00 – 5 Power Snatches:)

Begin at 65% of 1RM Power Snatch

R+ T&G add weight each minute to a max set of 5

B: Metcon (Time)

9-7-5

Thrusters (R+185/115, Rx155/85#)

Muscle-Ups (Scaled 9 pull-up+9 dips, 7pullup+7dips, 5pullup+5dips)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Distance)

Spend 15 min working to a max height box jump

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20min with a partner:

200 single unders running in place

40 T2B

20 clapping pushups

HomeGrown CrossFit - Level 1 Group Class

*BOOTCAMP HAS STARTED. FREE for all members and the 1st class is FREE for all friends. Open to all levels.

*All HGX APPAREL will be 60% off. GET SOME!

A: Metcon (Weight)

1a) 4 Round not for time

Ring Dips

R+8 (add wt if too easy)

Rx6

Scaled 4 w/ band

– Rest 1:00

Snatch Balance (3 Snatch Balance)

1b) 4 Rounds

-Heaviest possible

-Rest 1:00

B: Metcon (Time)

30 Burpee Box Jumps 24/20″

30 DB Hang Power C&J (two dumbbells) R+60/40, Rx50/20#

30 Burpee Box Jumps 24/20″

HomeGrown CrossFit - Level 1 Group Class

*BOOTCAMP HAS STARTED. FREE for all members and the 1st class is FREE for all friends. Open to all levels.

*All HGX APPAREL will be 60% off. GET SOME!

A: Metcon (No Measure)

1a) 4 Rounds

R+4 Strict Pull-ups + 3 Kipping Pull-ups + 2 Bar MU

Rx 3 Strict Pull-ups +2 Kipping Pull-ups + 1 Bar MU

Scaled 6 Strict Pull-ups

-Rest 1:00

Back Squat (3 BS work to a near 3RM)

1b) 4 Rounds

(no misses)

-Rest 1:00

B: Metcon (Time)

4 Rounds

Run 400m

20 KB Swings (R+70/53, 53/36#)

Rest 1:00

HomeGrown CrossFit - Level 1 Group Class

*BOOTCAMP HAS STARTED. FREE for all members and the 1st class is FREE for all friends. Open to all levels.

*All HGX APPAREL will be 60% off. GET SOME!

A: Hang Clean (5x2 Hang Sq Clean @70%)

(just above knee)

– Rest as needed

B: Metcon (Time)

Run 400m

25 Step Lunges Front Rack

(R+115/75, Rx 95/65#)

25 TTB

Run 800m

25 TTB

25 Step Lunges Front Rack

Run 400m