HomeGrown CrossFit - Level 1 Group Class

Metcon

A: Metcon (No Measure)

Every 2min, for 18min (3 Rounds)

Station 1-Max Muscle-Ups 45sec

(OR 3 Rolls to Candlestick + 3-4 Low Ring Muscle Up Progression)

Station 2-45sec Handstand Walk

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3-16-20 Alt Pistols

(if you’re proficient, add weight w/ KB or DB)

Metcon

B: Metcon (AMRAP - Reps)

EMOM 24min (6 sets of each):

Minute 1 – Row 200/150m

Minute 2 – 15 KBS (R+70/53, Rx 53/44)

Minute 3 – 10 Pendlay Rows (R+95/65, Rx 75/55)

Minute 4 – 12 Chest-to-Bar Pull-Ups

*Record total reps + row