HomeGrown CrossFit - Level 1 Group Class

A: Front Squat

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

4-6 Pause Front Squats @ 31X1

~85-90%1RM

Build to today’s heaviest at the prescribed tempo – 3sec descent, 1sec hold in the bottom, explode up, then 1sec pause before beginning the next rep.

B: Metcon (3 Rounds for reps)

3 Rounds for max reps of:

60sec of Wall Ball (R+20/14, Rx 16/12)

Rest 60sec

60sec of Push-Ups

Rest 60sec

60sec of Alternating Reverse Lunges with DBs/KBs (R+45/25, Rx 35/15)

Rest 60sec