HomeGrown CrossFit - Level 1 Group Class

FREE BEGINNER CLASS AT 10AM. TELL YOUR FRIENDS!!!

A: Metcon (AMRAP - Rounds and Reps)

In teams of 4, complete:

20 minute AMRAP

10 Wall sit med ball pass (R+/Rx 20#, entire team sits against wall and passes ball to neighbor until the last team member taps the wall for 1 rep, then back other direction)

100 Med ball ground to over shoulder (R+40/20, Rx 16/14, all 4 work at once, but you cannot advance until your teammates finish)

100 plank knees to elbow (hold plank and brings one knee to opposite elbow, all 4 work at once, but you cannot advance until your teammates finish)

50m shuttle run (one at a time)