Workout of the day

HomeGrown CrossFit - Level 1 Group Class

Coach Kristian in the house

A: Metcon (AMRAP - Rounds and Reps)

Partner 20 min AMRAP

Partner A – Row 500

Partner B – AMRAP of

3 Wall Walks,

6 Slam Balls,

9 Double Unders (SUB 18 single unders)

Your partner will pick up where you left off. Score is total number of rounds plus distance.

Intent

Grab a partner and settle in for a tough cardio biased WOD.

HomeGrown CrossFit - Level 1 Group Class

A: Weighted Step-ups (w/ DB on box )

5X10 (5 each leg)

Increase # every set (R+ 24/20'', Rx 20/12)

B: Metcon (Time)

21-15-9

Burpees

Power Cleans (R+ 135/95, Rx 115/75)

HomeGrown CrossFit - Level 1 Group Class

A: Front Squat (2x5@70-80% )

1x15 (heavier than max 15 rep)

B: Metcon (Time)

Skinny Fran

21-15-9

Thrusters (R+ 75/45, Rx 65/35)

Pull ups

R+ Perform the workout a total of 3x

Rx Perform the workout a total of 2x

Scaled Perform the workout 1x

If you are performing the workout multiple times, there is no rest. After your 9th pull ups go right into 21 thrusters. BE SAFE, PROTECT YOUR HANDS.

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.