HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Every 2min, for 18min:

Minutes 1-2, 7-8 & 13-14: Max Muscle-Ups in 45sec

(OR 3-4 Rolls to Candlestick + Low Ring Muscle Up Progression)

Minutes 3-4, 9-10 & 15-16: Handstand Walk 50ft

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

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

45sec L-Sit Hold b/t boxes accumulated time

A: Metcon (No Measure)

Every 2min, for 18min:

Minutes 1-2, 7-8 & 13-14: Max Muscle-Ups in 45sec

(OR 3-4 Rolls to Candlestick + Low Ring Muscle Up Progression)

Minutes 3-4, 9-10 & 15-16: Handstand Walk 50ft

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

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

45sec L-Sit Hold b/t boxes accumulated time

B: Metcon (AMRAP - Reps)

Against a 3min running clock, complete:

400m Run

Max Wall Ball (R+20/14, Rx 16/12)

Rest 3min

Repeat for a total of 3 Rounds.