HomeGrown CrossFit - Level 1 Group Class
A: Metcon (No Measure)
Every 2min, for 18min:
Min 1-2, 7-8 & 13-14: Max Muscle-Ups(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Min 3-4, 9-10 & 15-16:Max Handstand Walk
(Scale Handstand Wall Runs if you don’t have handstand walks yet)
Min 5-6, 11-12 & 17-18: 45sec L-Sit Hold accumulated time b/t boxes
B: Metcon (5 Rounds for reps)
Every 5min, for 25min (5 sets), AMRAP 3min
5 Burpee Toes to Bar
(perform a burpee, immediately followed by a toes to bar)
Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups
Rest 2min, and repeat when the clock strikes the next five-minute interval for a total of five sets.
Note in comments which movement you selected to perform for max reps.
Published by: Breanne Feudale in Uncategorized