HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

3 sets of each

5 Dragon Flags/Front Lever

10 Prone Bench Rows

Rest 30s

B: Metcon (Time)

Starting in the "athlete corral" in teams of 2, one partner completes one round then tags the 2nd partner. You must physically tag before you can go.

3 Rounds for time:

1 round each

20 DB snatches (R+ 55/45, Rx 30/20)

100m sprint

1 round each

20 Alt V-ups

100m

2 bar muscle ups (scale: C2B pullups, band optional)

100m sprint