HomeGrown CrossFit - Level 1 Group Class
6-8 Deadlift @ 2011
*Try and keep wt the same for all sets
10-20 Ring Dips
(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)
*Prescribed tempo – 2sec descent, 0sec hold in the bottom, 1sec up, then 1sec pause before beginning the next rep.
B: Metcon (Time)
15 Hand-Release Push-ups
25 Kettlebell Swings (R+70/53, Rx 53/44)
Perform this as a team of two, with one person trailing the other. As soon as partner A completes the 500m row, Partner B jumps on and rows while partner A performs the push-ups and swings.
*Record finishing time for both of you
Published by: Breanne Feudale in Uncategorized
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