June 17, 2016 - No Comments!


HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

Gymnastics Challenge”

Complete as many reps as possible for each of the following:

2min of Ring Muscle-Ups (Scale Dips)

Rest 1min

2min of Alternating Pistols

Rest 1min

2min of Strict Handstand Push-Ups (or Scale L-Seated DB Press)

Rest 1min

2min of Strict Supinated-Grip Chest-to-Bar Pull-Ups

Rest 1min

2min to establish a max effort L-Sit Hold

(you only get one attempt to hold for as long as possible, in b/t boxes)

*Record totals reps. L-sits are not recorded

B: Metcon (AMRAP - Reps)

EMOM 21min:

Min 1 – 10-15 KBS (R+70/53, Rx 53/44)

Min 2 – 8 Burpee Box Jump-Overs (R+24/20″, Rx20/16")

Min 3 – 10 Toes to Bar

*Record total reps

Published by: Staff in Uncategorized

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