October 16, 2015 - No Comments!

10.16.15

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Every 2min, for 18min (3 sets of each):

Station (1), 2min – 20 Hollow Rolls

(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)

Station (2), 2min – 12 Supine Ring Rows

(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)

Station (3), 2min – 45-60sec of Handstand Walking or 45-60sec Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down

B: Metcon (Time)

21-15-9

Thrusters (R+135/95, Rx 115/75)

Pull-Ups

Burpees

Published by: Staff in Uncategorized

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