HomeGrown CrossFit - Level 1 Group Class

Metcon

A: Metcon (No Measure)

Every 2min, for18 min (3 Rounds):

Station 1: 2-5 Muscle-Ups with a 1sec Pause at Receiving and Pause at Full Extension

(OR 2-5 Low Ring Muscle Up Progression + Dip Catch & Extension)

Station 2: 1-2min Handstand Walk

(Scale Handstand Wall Runs if you don’t have handstand walks yet)

Station 3:5-8 Strict Toes to Bar

Metcon

B: Metcon (5 Rounds for reps)

Every 4min, for 20min (5 sets):

500m Run

40 Double-Unders (Scale 80 singles +20 DU attempts)

20 Supine bar Rows (Hands Pronated)

*If you can not complete the required work in the time allowed decrease the Bar Row by 5 reps. If you still can not complete the required work in the time allowed decrease the Bar Row by 10 reps and so on. Record reps of DU and Bar Rows completed each round. If you completed all reps you you should score 60 reps each round.