HomeGrown CrossFit - Level 1 Group Class

A: Metcon (3 Rounds for reps)

Every 2min, for 18mim (3 sets)

Minutes 1-2, 7-8 & 13-14:

R+&Rx 2-5 MU w/ a Pause at Receiving and Pause at Full Extension

(OR 3-4 Low Ring MU Progression + Dip Catch & Extension)

Minutes 3-4, 9-10 & 15-16:

R+&Rx 50ft Handstand Walk

(OR Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6, 11-12 & 17-18:

45-60sec of L-Sit b/t Boxes or L-Sit Progression

*Record reps of MU or Low Ring MU Progression + Dip Catch & Extension each round

B: Metcon (5 Rounds for time)

Every 3min, for 15min (5 sets):

250m Run

10 Burpee Box Jump-Overs (R+24/20″, Rx20/16")

*Record time each round