Workout of the day

HomeGrown CrossFit - Level 1 Group Class

YOGA

A: (No Measure)

Get Flexible

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Spend 10 minutes working on handstands:

Holds, pushups, walks, being inverted.

B: Metcon (AMRAP - Rounds and Reps)

With a partner, complete:

AMRAP 20 mins

100 DUs (SUB 100 singles+10 attempts)

90 Air squats

80 KBS (R+ 53/35, Rx 44/26)

70 Sit-ups

60 Pullups (SUB kneeling ring pullups)

50 Box jumps (R+ 24/20", Rx 20/16)

40 Toes2Bar (R+ T2B, Rx Hanging leg raise)

30 Push press (R+ 45/33, Rx 33/15)

20 Squat cleans (R+ 45/33, Rx 33/15)

10 Handstand push-ups (SUB 1 minute handstand hold each)

HomeGrown CrossFit - Level 1 Group Class

TGIF

A: Push Press (5x10)

Use DB w/ a neutral grip

B: Metcon (Time)

1 Mile Ball carry (R+ 20/14, Rx 16/12)

20 Ball over burpees

800m Ball carry

15 Ball over burpees

400m Ball carry

10 Ball over burpees

250m Ball carry

5 Ball over burpees

25 min cap

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (5 Rounds for time)

5 Rounds Max Ring Row Holds

1 min rest between sets

(false grip, touch chest)

B: Metcon (Time)

60 CTB pull ups

EMOM

1 Squat Snatch (R+ 155/105

Rx 115/75)

*Start w/ 1 Sq Snatch

*For a SUB, we ENCOURAGE strict banded CTB pull ups instead of regular kipping pull ups, even if they need to use more bands.

Wall ball Wednesday

HomeGrown CrossFit - Level 1 Group Class

A: Overhead Squat (5x5 start @ 75%)

(Increase # every set if possible)

B: Metcon (Time)

21-18-15-12-9-6-3

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

Wall Walks

(R+ chest to the ground then

chest to the wall,

Rx chest to the ground then get body vertical,

SUB chest to the ground then walk feet up as high as possible or inchworm with no wall)

Who wants a pair nano 5.0? All HomeGrown CrossFit members will receive 20% their order. Go to www.reebok.com to see you color option then send an email to Breanne@hgxfit.com with your shoe size and SKU number. The SKU number will look something like (V65894). Please be aware that some sizes may not be available. If your size is available we will place the order next Monday and charge your HGX account. Thanks

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (5 Rounds for weight)

5x 1 min Plank holds

(R+ with extra wt, plates on back)

B: Metcon (Time)

50-40-30-20-10

Walking Lunges

DU

Push Ups

*SUB double the DU # + 10 attempts

Ex: 100 singles+10

SUB Push on knees or with a band

*R+ complete the workout w/ a wt vest

Rx complete as prescribed

Scaled complete workout w/ anything SUB