HomeGrown CrossFit - Level 1 Group Class

A: Shoulder Press

5 Rounds

3-4 Unsupported Seated Strict Press

(sit on a bench or box without back support and press the barbell from shoulder to overhead; progress by 5% from last week’s wt)

~Rest 1min

Pistols

10-16 Alt Pistols

(practice your progressions if these aren’t proficient, and if they are, add wt by holding a KB or DB)

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min:

5 Strict Handstand Push-Ups

10 Toes to Bar

15 Ring Dips

30 DU (Scale 60 Singles +15 Attempts of DU)