HomeGrown CrossFit - Level 1 Group Class

LABOR DAY HOLIDAY SCHEDULE (SEPTEMBER 7th)
One Class at 9:00am, Open Gym 10:00-11:00am

A: Metcon (AMRAP - Reps)

Skill work: Kipping/Kipping Pull Ups/Butterfly pull-ups

• Hollow body to superman

EMOM for 10min

5-8 Pull up

R+ work C2B or Chin to bar butterfly pull-ups

Rx work C2B or Chin to bar kipping pull-ups

Scaled work strict pull-ups or kip no pull

*Record total reps

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min

20 DU (Scaled 40 singles +10 attempts)

10 Supine Bar Rows (hands prone)

5 Ball Slams (R+40/20, Rx20/10)

50m Over Head Keg/Sandbag Carry