HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

Every 2min, for 16min (4 sets of each or STATION1 & STATION2

Station 1: 2 Wt Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups

(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)

Bench Press

Station 2: 8 Bench Press (build to today’s heavy)

B: Metcon (Time)

1000m Row

20 Strict Handstand Push-Ups

30 Ring Dips

40 Push-Ups