August 26, 2015 - No Comments!


HomeGrown CrossFit - Level 1 Group Class

A: Metcon (4 Rounds for reps)

1a) 4 Rounds

R+3 Strict Pull-ups +5 C2B Pull-ups + ME Bar MU

Rx2 Strict Pull-ups + 4 C2B Pull-ups + 1 Bar MU

Scaled 9 Strict Pull-ups

-rest 1:00

Back Squat (3 BS work to a near 3RM)

1b) 4 Rounds

-No misses)

-Rest 1:00

B: Metcon (No Measure)

5 Rounds at a moderate intensity (not for time):

5 ME Attemps of Freestanding Handstand, try not to walk or move (scaled ME hold on wall)

15 Med Ball Wt. Sit-ups (R+20/14, 16/12#)

10 Wt. Glute Bridges (R+75/55, Rx65/45#)

10 GHD Hip Ext.

Published by: Staff in Blog

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