HomeGrown CrossFit - Level 1 Group Class

A: Front Rack Lunge

Every 2min, for 20min (5 sets) of:

Station 1 – 8-10 Front-Racked Alt Reverse Lunges (each leg)

*Build up in wt.

Handstand Push-ups

Station 2 – 60sec of Max Strict Handstand Push-Ups

B: Metcon (Time)

4 Rounds

10 R+Toes2Bar, Rx Knees2Elbows, SCALED Hanging leg lifts

15 Box Jumps (R+30/24,Rx24/20″)

20 Single Arm Alt KBS (R+53/35, Rx44/26)

Metcon (No Measure)

OLY CLASS ONLY 6:30-8:00PM

Floating Snatch Pull + Floating Snatch

60/2+2 70/2+2 (75/2+2)5

Power Clean + F.S. + Jerk

60/3+2+1 70/3+2+1 (75/3+2+1)5

Clean RDL

(85/3)4