HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

Every 2min, for 24min (4 sets each) of:

Station 1 – 3 Wt. Strict C2B Pull-Ups

(goal is to establish a 3-RM by your fourth set)

Station 2 – 50+ Feet Handstand Walk

(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)

Station 3 – 60sec L-Sit

(accumulate the time if you’re unable to maintain this position unbroken)

*Record wt for pull ups

B: Metcon (3 Rounds for time)

Against a 4min running clock, complete AMRAP of:

10 DB Turish Get ups (5 each side) (R+55/35, Rx 45/25)

15 Box Jumps (R+24/20, Rx20/16″)

20 Push-Ups

Rest 60sec between sets, and complete a total of 3 Rounds – a total of 12min of work.