Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Bench Press

3 Rounds

6-8 Bench Press (80-75% 1RM)

Rest ~30sec (SPOT YOUR PARTNER)

R+ 10-12 Dynamic Push-Ups on plates

Rx 10-12 Push-Ups

Rest 1min

*Dynamic Push-Ups on plates (two 45lb plates total, jump hands on plates (wide), then jump hands on ground (narrow). Ever push up counts as a rep.

B: Metcon (4 Rounds for reps)

Against a 4min running clock, perform the following:

500m Run

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

Max Reps Unbroken Pull-Ups

Rest 1min between sets, and complete a total of 4 Rounds (20min total).

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