HomeGrown CrossFit - Level 1 Group Class

A: Front Squat

Take 10min to build to a heavy-ish Front Squat, and then…

Every 3min, for 15min (5 sets) of: 3-5 Front Squat @ 30X1 all at the same wt.

*Prescribed tempo – 3sec descent, 0sec hold in the bottom, explode up, then 1sec pause before beginning the next rep.

B: Metcon (5 Rounds for reps)

EMOM for 15min (5 sets each):

Minute 1 – 10 Ring Dips

Minute 2 – 10 R+Toes2Bar, Rx Knees2Elbows, Scale Hanging leg lifts

Minute 3 – 15 KBS (R+70/53, Rx 53/44)

*Record total reps each round