HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Every 90sec, for 12min (2 sets of each):

Station 1 – 3-8 Muscle-Ups

(or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 rep)

Station 2 – 20 Arch to 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 3 – 10-12 Supine Ring Rows

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

Station 4 – 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 (6 Rounds for reps)

Against a 2-min running clock, complete a total of

6 Rounds of the following:

Row 300/250m

Max Push-Ups

Rest 2min between sets.

*Record push ups each round

*Men 300m and Women 250m