HomeGrown CrossFit - Level 1 Group Class

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A: Warm Up (No Measure)

3 Rounds

10 Supine Ring Rows

45sec Side Plank each side

Rest 30sec

B: 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 (~90-80% 1RM)

C: Metcon (5 Rounds for reps)

EMOM, for 15min (5 sets each):

Minute 1 – 10 Ring Dips

Minute 2 – 10 Toes to Bar

Minute 3 – 15 KBS (R+70/53, Rx 53/44)