Workout of the day

HomeGrown CrossFit - Level 1 Group Class

This Saturday the 4th is our bring a friend day at 10:00-11:00am. All levels are welcome. Tell your friends.

A: Metcon (Time)

100 Ab Mat Sit-ups for time

(R+ GHD sit-ups)

B: Metcon (Time)

5 Rounds

20 Ring Rows

250m Run

*R+ on ring rows have body parallel to ground

*No kipping Ring Rows

HomeGrown CrossFit - Level 1 Group Class

This Saturday the 4th is our bring a friend day at 10:00-11:00am. All levels are welcome. Tell your friends.

A: Deadlift (Find 1 Rep Max DL )

20 Min to establish

NO ROUNDING

B: Metcon (Time)

4 Rounds

15 Pull-ups

10 Ring Dips

*Rx no bands on anything

*Scaled use bands

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.